Friday 3-9-12

TGIF!
up and out into the warm morning air. little rain but still fairly warm.

warm up
run 1 mile 7:45
3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking sampson

Press
8-65
5-85
5-105
3-3-3+
115
130
145-5
-got 5 at 145. felt heavy. grrr. feeling better but the strength is still not there 100%

BBB
3 rounds
10-press @ 85
20-walkign lunge with 45# plate overhead
-was originally looking for 5 rounds but the shoulders were blown after 3 so that was enough.

Met-con
4x1000m row
rest 2:00 between efforts
-all rows kept in the 3:30 or under pace
-solid effort and felt good all the way thru. these were tough but felt solid.

plyo
foam roll

-Friday. working in the am tomorrow and then camping with boy scouts for the weekend.