Wednesday 1-18-12

wednesday.....
up and out. would have liked to roll over but actually got up before the alarm. maybe i am coming around a little bit.

warm up
run 800m
3 rounds
5-pull ups
10-push ups
15-med ball
-shortened the run today. just for a change of pace.
-used 3 different grips for the pullups as well. just a little variation.

bench
5-45
5-135
5-165
5-3-1+
180
205
225-10
-got 10 at 225. 8 solid and 2 with spotter but no help. felt pretty good.

BBB
5x10@135
-no superset today. just straight bbb protocol. i think these are helping and will continue to use them. about 1 minute rest between sets.

Met-con
8 rounds
10-95# thrusters
10-push ups
-this was brutal. after 5 rounds i was wasted. holy cow. got thru 8 rounds in about 13 minutes and was fried. thrusters suck. period....

plyo
foam roll
-gotta do more to loosen up the hips a bit. will add that into the rotation.