Monday 12-10-12

Monday. Yippee!

got in on Sunday to make up for last week.
warm up
run 1 mile
8:00

3 rounds
5-pull ups
10-push ups
15-squats
-solid effort. good warm up.

Press
10-45
8-75
6-95
5-5-5
110
130
145-5
-pretty solid thru these sets.
145 got heavy.

Met-con
10 min amrap
30yard prowler push w/95#
30yard sprint
walk 30yard to recover
-10 rounds.
-brutal and effective.

plyo
foam roll

Monday
warm up
run 1.25 miles
8:00

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

Squat
10-45
8-135
6-185
5-215
3-3-3
230
265
295-5
-5 reps at 295. solid. maybe had 1 or 2 still in the tank. maybe..

Press- BBB
10-45
5x10 @ 95
-these were brutal. the 4th and 5th set was rough. worked thru.

Met-con
21-15-9
dbl kettlebell floor press 35#
pull ups
-not sure on time. the pull ups took a little while. they got ugly. need to work on them again. out of practice.

plyo
foam roll