Tuesday 1-3-12

up and out into the chilly morning. maybe winter is finally here...

Warm up
3 rounds
run 400m 7:45 pace
5-pull ups
10-push ups
15-squats
sampson stretch
-just getting the body grooving

Bench Press
5-95
5-135
5-5-5+
155
180
205-10
-solid all the way thru these. felt strong.

BBB protocol
5x10 @ 135
superset with 10 dips
-last couple sets of these were hard. percent called for lighter than 135 but i left it on the bar anyway. felt solid all the way thru but definitely a smoker.

Met-con
2x800m
2:00 rest between
6:25 pace for the 800m runs. felt pretty good. pace was fast and felt the squats from yesterday in the legs.

plyo/foam roll

working my way back into the groove and digging it.