Thursday 1-24-13

Thursday
brrrrrrrrrrrr...

row 2.5k
-9:50. solid consistent pace.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid thru these.

Deadlift
10-45
8-135
6-185
5-225
5-3-1
270
305
340-4
-felt pretty solid on these. the 4th rep was a little ugly so i put it down. may have left 1 in the tank here but form first.

3 rounds
10-bench press @ 135
10-pull ups strict!
-solid work here. took a minute between rounds.
-pull ups feeling easier!

met-con
2x800m @ 6:50 pace
400m w/u at 8:00 pace
rest 2:00 between 800's
-smoked by the end. very tough. need to work more on these. build some speed and endurance.

plyo
foam roll

-thats it for Thursday. off to the salt mine.