Wednesday 10-3-12

Gloomy foggy am. yuck. but up and out.

warm up
run 1 mile
7:50 pace. still solid. need to think about upping the mileage and speed.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid thru there. better than Monday.

Bench Press
10-45
8-95
5-135
5-165
5-3-1+
180
205
225-5
-got 5 solid reps at 225. felt good.

RDL- BBB
5x8 @ 135
-these were solid and helped to stretch out the hams which were a little tight after Monday.

Conditioning
3 rounds
70yard farmers carry 85# dumbbell each hand
10-burpees
70yard overhead carry 80# bar
10-burpees
-this was tough. the 85# dumbbells got heavy fast! pushed thru pretty quickly. definitely a smoker.

Plyo
Foam roll