Thursday 9-13-12

up a little late but still got out and went to do some work!

warm up
run 1 mile
8:00 pace. this is pretty steady now and the soreness in the legs is subsiding.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid all the way thru this. little sore here and there.

Deadlift
8-135
5-185
5-5-5
215
245
280-5
-solid work here. no straps. grip started to slip on 5th rep. definitely had a couple more in the tank.

Squat
5-5-5
200
-using this as the BBB template. felt solid. good depth.

Conditioning.
3 rounds
run 400m
30-kettlebell swings
20-push ups
-9:40 +/-
-felt pretty strong. was wasted by the end. runs at 7:13 pace.
-good stuff.

plyo
foam roll
-working out the kinks still. but feeling better.