Friday 9-21-12

up and out without the alarm. weird. just woke up at 4.

warm up
run 1 mile
8:00 pace. solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little tight today. not sore. just tight. stiff maybe.

Deadlift
10-135
8-185
5-215
3-3-3
230
265
295-5
-felt strong all the way thru here. used straps on the last set. probably had a rep or 2 in the tank.

Press
10-45
5-75
5-95
3-3-3
115
130
145-4
-130 went up well. 145 needed a little push off the bottom. got 4 solid reps and failed on 5.

Conditioning
4 rounds
50m tire flip
10r/10l kettlebell snatch

12:00
-the tire flips were about 25 flips per round.
-snatch were a good compliment to the presses.
-solid effort and fully gassed by the end of the 4th round.

Plyo
foam roll

-camping this weekend thru Monday. maybe get a trail run in if time allows. we'll see.