Monday 9-17-12

Happy Monday.
-had a pretty chill weekend. yard work Saturday. chill Sunday as part of the fam was down with a stomach bug. yuck!

Warm up
run 1 mile
8:00 pace.
-solid. easy? well sort of. good warm up

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid all the way thru here. 3rd round have to concentrate on the deck squats to get full extension and keep good form.

Press
8-45
5-75
5-95
5-5-5
105
120
140-5
-had to use a little push off the bottom on the 140. got stuck on the second rep but was able to drive them thru with a little push. felt ok for not having pressed in a while. still need work here and will be adding in more of these.

Squat
5-140
5-185
3-3-3
215
250
280-3
-felt pretty solid on these. 280 went up well. little slow on the 3rd rep out of the hole but still solid. good depth and drive.

conditioning
4x800m
2:00 rest between
6:55 pace.
-solid. wanted to only do three but did the 4th and was glad. see how the legs feel tomorrow. pace felt good. pretty gassed by the end. will continue to work this type of protocol and maybe mix in some longer runs outside.

plyo
foam roll
-should have spent some time on this yesterday. feel pretty good.