Friday 7-27-12

TGIF!
friday. up and out into the muggy morning.

warm up
run 1.5 miles
7:40 pace
-pace felt solid. will continue with this and progressively make it a little longer and a little faster

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid all the way thru this as well

Strength-double session

Deadlift
6-135
5-185
5-225
5-5-5
255
285
315-5
-315 was heavy. used straps and the form was a little sketchy. they came up pretty fast just not 100% happy with the form.

Press
8-45
5-95
5-5-5
115
135
155-3
135-4
-failed on the 4th rep at 155. little hip drive out of the bottom as well. little behind on my presses. will be focusing on this a little more.

plyo
foam roll
-pretty shot after the deads and presses so spent the little extra time on mobility.

will be on the bike working on the course all weekend so will get plenty of steady state cardio in there!

peace.