Monday 9-10-12

Monday 9-10-12
-back? hopefully. been a tough August. bike race, bike crashes, stress, beer, poison oak.....and then it became September and now its time to get back in the ring...

warm up
run 1 mile
8:00 pace. solid effort. not bad. legs felt good. we'll see what happens later in the week.

3 rounds
10-deck squats
10-walk outs
10-puhs ups
10-walking lunge

-solid all the way thru. paced it and felt pretty good. little rusty obviously. see where it hurts tomorrow

Squat
5-45
5-135
5-185
5-5-5
200
230
265-3
-left 2 in the tank on the the 265 set. being cautious. forst day back not looking to be crippled tomorrow. depth on all sets was excellent.

Deadlift
3x5
225
225
225
-used a little higher than the BBB weight for sets of 5. am going to mix up the strength work with some alternating sets etc. may switch back to true BBB once i get back in the rhythm. for now more of an overall body work feel.

Conditioning
run 4x400m
1:45 rest between sets
7:15
7:00
6:45
6:30
-kept kicking the pace up as i went. trying to find a sweet spot. again felt pretty solid. see how trhe legs are tommorrow.

plyo
foam roll
-spent extra time here and will continue to focus on this. need to get better mobility etc.. hopefully this also helps work out some of the soreness.

back tomorrow.