Thursday 1-31-13

Thursday.
warmer but rainy and nasty..

warm up
run .5 miles
-little late so kept this short

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

Deadlift- deload
10-45
5-5-5
145
185
215
-solid thru all of these.

Floor Press
5-135
5-185
5-185
5-185
5-185
5-185
-figured i would add these in and see how it went. solid.
-may program these in for the BBB bench

Met-con
3 rounds
run 400m
30-kettlebell swings
30-wall ball
-runs were at 6:50
-swings and wall ball solid.
-was smoked by the 3rd round. good stuff.

3-cone drill
5 sprints
-something a little different.
-recover between each effort.

Plyo
Foam roll

deload week almost over.