Wednesday 2-22-12

weds and back into the game...

warm up
run 1 mile 8:00 pace
-easy, steady, just opening the legs
3 rounds
5 pull ups
10-push ups
15-squats
sampson stretch/hip mobility
-felt pretty solid warming up. feeling mondays run a little. not sore but not used to the mileage either.

Squat-deload/reload
8-95
5-5-5
120
150
185
-solid all the way thru these.

BBB
3 supersets
10-squats at 150
10-chin ups
-worked thru these quickly. all the chins unbroken. feeling it a little by the 3rd set.

Bench
5-5-5
95
120
145
-easy reps thru this.

BBB
3 supersets
10-bench at 120
8-rdl at 135
-bench was cake. rdl's felt good. may add a little weight to these next week.

Met-con
3 rounds
row 1000m
rest 2:00 between rounds
3:33
3:30
3:31
-felt tired going into these but came out of them feeling good. rounds were solid. pace was solid.

Plyo/Foam roll
-worked a little on the stiffness in the ankles and calves and the soreness in the quads.

back at it tomorrow!