Tuesday 9-11-12

9-11 Never forget.

up and out again today. trying to get back into the groove. feeling it in the legs a bit today.

Warm up
run 1mile
8:00 pace. had conversation with a guy i hadn't seen in a while. felt solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt solid. little sore but opened up by the third set.

Bench press
5-45
5-95
5-135
5-5-5
155
185
205-5
-felt pretty strong all the way thru. only went for 5 on the last set but had a couple more in the tank.

Romanian deadlift/Pull-up
8@135 rdl
5 pull ups
-superset. worked thru fairly quick but watched the form on the RDL.

Conditioning
row
4x500m
2:00 rest between
all sets roughly 1:40 or so.
felt good.
gassed after.

Plyo
Foam roll
-definitely feeling it here. sore and stiff. worked thru it. should pay dividends later.