Friday 2-3-12

TGIF!
up and out but man its not been easy lately to get out of bed...argh...


warm up
row 2500m
3rounds
10-deck squats
5-walk outs
10-push ups
-shoulder mobility


Press
10-45
5-75
5-95
5-5-5+
105
120
135-8
-solid all the way thru these. good form. no push. felt pretty stable etc..

Met-con
12 AMRAP
5-power clean 95
5-front squats
5-burpee boxjump
7 rounds
-the burpee box jumps chewed up some time and were brutal. may have to add these in more often. not sure of there is a smooth way to do these.
rest 5:00
10-push press 95
50-double unders
8-push press
40-double unders
6-push press
30-double unders
4-push press
20-double unders
2-push press
10-double unders
-push press was solid. wanted to use this as add on work for the press. had a crappy rope and the double unders sucked. couldn't get a rhythm. argh......


plyo
foam roll
-gotta work tomorrow so may try to get in a work out after the office.