Thursday 3-8-12

up and out. warm out and supposed to be super nice later. feeling better. maybe 80% today

warm up
run 1 mile
7:45 pace. steady.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking sampson
-added some reps to this and will continue to tweak it, but think this format has been working well.

Deadlift
8-135
5-185
5-215
3-3-3+
235
270
300-8
-felt solid all the way thru these. probably had another couple in the tank. for really only wanting maybe 5 it was nice to rep 8 and feel strong.

BBB
5rounds
8-deadlift @ 175
10-pull ups
-worked thru this quickly. the first couple rounds of pullups were unbroken. last couple were 5-3-2. felt solid but this definitely was taxing....
had considered a heavier met-con but after this decided on something a little differnt

Met-con
3 rounds
run 800m 7:15 pace
30-kettlebell swings
15-hand release push ups
-17:00+/- on the wall clock
-was thinking maybe closer to 15 but i was gassed. the 3rd round run was brutal. solid effort. pretty much what i was looking for in met-con for today.

Plyo
Foam roll
 -thats it for today. feeling about 80%. hoping to be 100 by next week.