Tuesday 3-27-12

Tuesday.
up and out and brrr chilly this am...

warm up
run 1 mile
8:00 pace. steady and easy.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunge

Bench
8-95
5-115
5-135
5-5-5+
165
190
215-6
-6 reps at 215. little hitchy on the reps. not happy with the form. bar wanted to come forward a bit. weird.

8x135 to reset form and check any issues.

RDL
3x10 @ 135
-3 sets of Romanian deads to keep focus on the hams, etc.. think these have been helping.

Met-con
50-kettlebell swings
50-goblet squats
50-snatches (alternate lh/rh)
50-goblet squats
50-swings
-10:00 +/-
-used the heaviest bell available. 35#. first round of swings and squats were unbroken. alternated arms on the snatches-10/10/10/10/5/5. broke up the squats with a few seconds rest and broke the swings in 2 parts for the last set.
this was a smoker and the perfect time domain for today. may play with these types of variations more.

Plyo
Foam roll

over and out.