Friday 1-4-13

TGIF!
-short week down....

warm up
run 1.25 miles
8:15 pace
-easy. legs a little sore/stiff.

3 rounds
row 250m
10-walk outs
10-walking lunges
-nice little change. opened up the back ans legs on these.

Deadlift-Deload
10-45
5-140
5-175
5-210
-super set with 10 hand release push ups
-sets easy. form good. felt solid.

Met-con
5 rounds
5-rh kettlebell snatch
5-lh kettlebell snatch
5-pull ups
-snatches were solid. pull-ups are still a weak link. need to get on these.
-by the 5th round i was cooked.

plyo
foam roll

-solid couple days. gotta stay the course.