Wednesday 4-25-12

up and out.

warm up
run 1.5 miles 7:50 pace

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

-moved thru this fast. added a half mile to the warm up run and will continue to bring it up to 2 over the next week. the 3 rounds are tough but felt solid. excellent opener.

Bench Press
8-95
5-125
5-155
5-5-5
175
195
225-8
-felt strong all the way thru these. 8 solid reps at 225.

Met-con
5 rounds
3-135# power clean
6-pull ups
9-kettlebell swings
run 125 yard

-did these on the turf field. all rounds unbroken. the runs were down, back, down, back on the foeld. not full sprints but had to change direction, accelerate etc.. This was good stuff. pretty smoked after.

plyo
Foam roll

looking forward to a solid week and a big weekend coming up.