Thursday 1-3-13

brrrrrr....
what is this winter thing you speak of....

warm up
run 1.5 miles
8:15 pace.
-not bad. light and easy.

3 rounds
5-pull ups
10-push ups
15-squats
25y bear crawl
25y walk to recover
-this was a neat little switch on this. something to mix it up.
-will continue to mess around with this kind of stuff.

Bench- deload
10-45
5-100
5-125
5-150
-easy as pie. light.

Romanian Deadlift- BBB protocol
10-45
8-135
8-135
8-135
-felt good to stretch these out a bit. easy as well.

Met-con
50-wall ball
50-wall ball situps
50-Kettlebell swings 35#
5-R/L Turkish get ups 35#
-powered thru the wall balls, sit ups and swings. not bad. the TGU 's were a little shock to the system after the initial work. had to settle and focus.
-good stuff.

Plyo
Foam roll
-feeling a little tight. spent some time on the kinks.