Friday 6-22-12

TGIF.
Back in the ring today. Probably for the best that i took yesterday off. back was feeling pretty solid this am. still a little twingy here and there but fairly solid.

warm up
run 1.5 miles
8:00 pace.
felt a little off on this. ok but not great.

3 rounds
10-squats
5-walk outs
10-push ups
10-walking lunge
-subbed regular squats for the deck squats as i didn't want to stress the back.
-felt ok. little tired maybe.

Deadlift
8-135
5-185
5-215
5-5-5
235
270
305
-solid all the way thru. 305 was a little slow but the reps were solid. used straps and left a couple reps in the tank. back held up well. little twingy off the ground but solid thru the rest of the lift.

Press
8-45
5-75
5-95
5-5-5
110
130
145
-solid all the way thru here. little fatigued maybe.
145 had a little pus on the bottom but solid press thru to top.

No met-con.
-doubled up the strength and ran out of time for the met-con.

Plyo
Foam roll
-spent some quality time here working on the back etc...

off to the weekend! yippee!