Monday 10-1-12

Monday. back in the ring. had a lazy week last week.

warm up
run 1mile
8:00 pace.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt solid on the run. little sluggish on the 2nd and 3rd round here

Squat
10-45
5-135
5-165
5-200
5-3-1
230
265
290-3
-got 3 reps at 290. felt solid and definitely had another in the tank. was a little off on my rack position. back was slipping down a little. altered my hands to get a better low bar position. felt pretty good.

Press- BBB
10-45
5X10@75
-changed up my grip a little bit and narrowed my position on the bar. wanted to test it out. felt solid.
gotta get back into the BBB protocol.

Met-con
CFI Baseline
row 500m
40-squats
30-sit ups
20-push ups
10-pull ups
6:00 +/- on the wall clock. solid effort all the way thru.

Plyo
Foam Roll.

back in the groove.