Monday 10-8-12

Monday 10-8-12
weekend re-cap.

Saturday
-yard work. pushed mower and blew some leaves.

Sunday
-hit the gym for a little bit.
run 1 mile-7:45
3 rounds
10-deck squat
10-walk out
10-push ups
10-walking lunges

Press
10-45
8-75
5-95
5-105
5-3-1
120
140-5
155-4
-did 5 at 140 by accident. oops!
-felt pretty solid all the way thru. 155 was heavy and took a little push off the bottom. failed on the 5th rep.
-pretty solid work. will continue to try to bring this up.

Deadlift BBB
5x8 @ 225

plyo
foam roll

Monday
up and out into the chilly am! fall is in the air.

warm up
run 1 mile 7:45
-solid effort here

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Squat
10-45
8-135
5-165
5-195
5-5-5
210
240
275-5
-solid work sets. 275 was heavy but the reps were solid.
-was a little meh today. had to dig down and psych up for the last set.

20 @ 135
-added a burnout set. just because. good stuff.

Conditioning
3 rounds
100y walk with 2 35lb Kettebells in the front rack position
rest 1 minute between rounds
-any time the bells come out of the rack position or touch ground is a 8 burpee penalty

-no burpees for me. all rounds completed in the rack position and did not but the bells down.
-that was the goal. unbroken.

100-35lb russian swing unbroken
-got them all. unbroken. no stops no rest.

Plyo
Foam roll
-shoulders are a little sore today. tried to open them up a bit.