back in the groove...
warm up
run 1 mile
3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking sampson
Squat
8-135
5-185
5-215
5-3-1+
235
265
295-3
-felt solid all the way thru. form and depth were spot on. 3rd rep at 295 was a little tough. may have had 1 or 2 more in the tank but left them there for today.
BBB
5 rounds
10-squats @ 155
10- chin ups
-moved thru this quickly but kept the form on both exercises tight. felt solid. these are a gasser but good stuff.
Met-con
10 min AMRAP
row 500m
30- kettlebell swings
-made it to the 4th round and got about 300m
-finished out the 500m for a time of 10:55
-this was brutal. perfect time domain for today though. rough to go from the rower to the kettle bell.
Foam roll
Plyo
-felt pretty good here today. see how the body bounces back tomorrow.
peace.
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