Thursday 1-17-13

Thursday!
-so i almost rolled over this am...almost....

run 1.5 miles
7:50
-feeling more and more solid here.

Deadlift
10-45
8-135
6-185
5-215
3-3-3
250
285
325-5
-had 6 maybe 7 but the form was breaking down and i paused to long at the top of the 5th rep. oh well still a good pull.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-have been working with Chris to get him comfortable with the lifts so don't have time to do this pre strength. but want to keep it in the program. felt solid all the way thru.

3 rounds
3- handstand push ups
5- r/l pistols to box
-the hspu's were ok.
-legs were weak on the pistols.

met-con
8 rounds
30y prowler sprints w/90#
-walk 60y and recover to 80-90% between rounds
-good stuff. tried to make each a full on sprint.
-definitely gassed by end.

plyo
foam roll.