Monday 1-21-13

Monday. argh.....

warm up
run 1 mile
-7:50 pace.
-solid.

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

Squat
10-45
8-135
6-185
5-225
5-3-1
255
290
325-2
-wasn't feeling super on these. got 2 on 325 and that was good. they were slow but solid reps.
-happy with these.

Press- BBB
10-45
5X10 @ 105
-105 was a little heavy maybe. the 3rd and forth sets were tough. need to re-evaluate the % here. think i was working about 60% or so. might be a tad high...

Met-con
4x400m
run 400m @ 8:00 pace then
6:40, 6:30, 6:25, 6:10 pace
1:00 rest between
-felt pretty solid. tough by the forth. need to work more of these.

plyo
foam roll

-off to the office...