Friday 6-15-12

TGIF!!

warm up
run 2 miles
8:20. easy pace. feeling pretty solid. little boring this am. wasn't super motivated.

3-rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
-worked thru this pretty quick and felt solid.

Press-deload
10-45
8-65
5-5-5
95
115
135
-went a little heavier than a true deload. felt solid. 135 on the 4th and 5th required a little hip drive.

Met-con
3 rounds
9-95# thruster
15-pull ups
run 400m

-was a little unmotivated but sucked it up and got to work. all thrusters unbroken. pull-ups slowed me down. sucking wind a bit on these. time to start putting them back in the warm up? maybe. runs were all 7:00 pace and solid.
-this was a definite gasser. was blown apart by the last round. perfect.

Foam roll
Plyo

solid week back. very pleased. looking forward to it getting heavy next week again.

little camping over the weekend. maybe a few runs. maybe in the gym early tomorrow. we'll see.