Friday 2-24-12

tgif!!
warm up
run 1 mile 7:50 pace
3 rounds
10-deck squats
5-walk outs
10-push ups
-sampson stretch

Deadlift-deload
5-5-5
135
165
195
-solid all the way thru. deload so no big deal

BBB
3x8 deadlift @ 165
superset with pullups
11-10-12
-last set of pull ups was 6-3-3. first 2 unbroken
moved thru this quick.

Press-deload
5-5-5
65
85
95
-no issues with any of these

BBB
3x10 @ 80
superset with 20 45# walking lunges
-these were tough. shoulders were burnt and the lunges are just brutal.
-worked thru quick and steady

Met-con
3 rounds
run 800m
30-kettlebell swings
20-push ups
-17:00 on the wall clock
runs were 7:50ish pace. all swings and push ups unbroken. definitely not a sprint but pushed pretty hard. felt solid

foam roll
plyo

little snow this am? WTF?
hope to get in a couple workouts over the weekend. even if they are short runs etc...

peace