Monday 3-5-12

Monday.
back inn the groove. chilled this weekend for the most part. broke down and medicated myself yesterday and i think it helps. up and out this am.
feeling about 65-70% in the gym. which was to be expected.

Warm up
run 1 mile 7:50
3 rounds
10-deck squats
5-walk outs
10-push ups
6-walking sampson
-this is definitely my favorite warm up. may swap the run with a row from time to time to change it up.

Squat
8-135
5-185
3-3-3
220
250
280-3
-told myself 3 only today on these. it felt a little heavy but the form was solid. much improved from wise.

BBB
5 rounds
10-squats @ 155
10-chin ups
-superset. only rest is walk between stations. last 2 rounds were hard....
-first 3 sets of chins unbroken. 4th set was hard. 5th was just get finished!
-squats felt solid. again felt about 65-70% today. build back up to it.

Met-con
-no met con today. skipped .

Foam roll
Plyo
-spent some extra time here. after being sick it felt good to roll/stretch it out.

Sauna
-did a little time in the sauna to help break up the crude.

hope to be back at it tomorrow as well.