Tuesday 10-9-12

Didn't want to get out of bed this am. would have been happy to roll over but.....gotta get it on.

warm up
run 1 mile
7:40
-feeling good on these. as good as you can feel rolling right out of bed and into it.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid effort all the way thru. shoulder still a little twingy at times.

Bench
10-45
8-95
5-135
5-5-5
160
185
205-10
-10 reps at 205.
-solid. widened my grip and it made a big difference.

RDL-BBB
5X10@135
-moved thru these quickly but efficiently and for form.
-will most likely up the weight a little next week on these.

Met-con
Cindy
10-rounds
-11 minutes maybe? not really for time.
-pullups were the limiter. took a while to get into the groove. need to get back to work on these.
-smoked by the end. was feeling flat and this just crushed me. need more of this kind of work apparently.

Plyo
Foam roll