Monday 4-9-12

Monday. ahhh...crap...
had a good weekend. relaxing. needed it.
back in the ring this am.

warm up
run 1 mile
8:10 pace. easy.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunge
-worked thru this quick but it was tough after a couple days off. good wake up for the body.
-may put pull-ups back in here somewhere...we'll see

Squat
5-135
5-185
5-205
3-3-3
225
260
290
-solid effort all the way thru. warm up sets felt a little heavy but got into the groove for the work sets. good speed and good drive out of the bottom. last rep at 290 was a little sticky. no big deal. good sets. happy with this after a couple days off.

Met-con
3 rounds
10-deadlift 185
10-chin ups
-did these met-con style. grip blaster. roughly 5 minutes? +/-? didn't really time it.

row
2x500m
:30 rest
-35-37 spm. 1:35 pace.
-solid effort here. very taxing and a good finisher.

plyo
foam roll

-back in the saddle.