Monday 6-18-12

weekend re-cap.
Saturday
cub-scout bbq and camp out.
-great day and beautiful night to sleep in the tent.

Sunday
cub scout campout breakfast, clean up, pack up and head home.
-a successful mission!
-spent the rest of the day chilling at home with the fam.

Monday
-up and out. back in the groove.

Warm up
run 1.5 miles
-8:05 pace. little stiff in the feet. spent the weekend in the vibrams and did a 3 mile hike in them on Sat.

3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges

Squat
5-135
5-185
5-5-5
215
250
285-5
-felt pretty solid all the way thru these. was a little nervous going in. 215 was easy. 250 went up well. it felt heavy on the back but went up smooth and quick. 285 was solid. the reps were a little slower and the last 2 were grinders but got them all with solid form.

Met-con
4 rounds
10-hand stand push ups
10-pull ups
10-24" box jumps
10-sit ups

-solid work here. used the 2 foam pads to guage depth on the HSPU's. need to work on these but not sp bad. rounds 1-3 were unbroken pull ups. box jumps a little slow and sit ups were no issue. solid met-con.
was wasted when i finished.

Plyo
Foam roll.

solid Monday. back in the ring tomorrow.