Wednesday 2-8-12

up and out into a chilly morning

warm up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
shoulder mobility

Bench
8-115
5-135
5-155
3-3-3+
170
195
220-10
-10 solid reps at 220. felt good. all the way thru

BBB
5x10 bench @ 135
5x8 RDL @ 135
-superset. rdl's were solid depth. good ham work. bench was solid.

Met-con
15min AMRAP
row 500m
25-push ups
-5 rounds +435 meters
-felt good all the way thru. hard but solid. 5 rounds was the goal and the 6th row was gravy. wanted to get it finished but was unable to get 500 argh.. just a few seconds short.

Plyo
Foam roll
-spent a little time on the lower back as it tightened up on me on the last row.