Friday 2-10-12

TGIF
up and out. i snoozed it once.....

warm-up
run 1 mile 7:45
3 rounds
10-deck squats
5-walk outs
10-push ups
-this i think is my favorite warm up now. the deck squats really add to a nice edge. open up the hips, back etc..
-gotta up the run distance and start adding more run type met-cons at the end of the work out.

-added a little shoulder mobility in here as well

Press
8-45
5-75
5-95
3-3-3+
110
125
140-8
-solid reps at 140. they were heavy and the last was hard but solid. no push, no hip drive. solid press. shoulders feeling it. didn't feel as strong as i thought i would.

BBB
superset
10-press @ 80
20-45# overhead walking lunges
rest :30 between rounds
-these were brutal as expected. walking lunges suck but in the right way. solid.

Met-con
6 rounds
30yard tire flip
rest :10 seconds between rounds
-not sure what the tire weighs but used the biggest one. takes about 12-14 flips to get it 30yards.
-good solid finisher

20-glute ham developer sit-ups
-hadn't done these in a while so figured why not.
plyo
foam roll