Tuesday 1-15-13

Tuesday..
back in the swing

warm up
run 1.25
-8:00 mile. was conversation paced at this point.
-still a good warm up

-no accessory warm up today.

Squat
10-45
8-135
6-185
5-215
3-3-3
 240
270
305-5
-the 5th rep was rough. little ugly and sticky but got it.
-solid

Press
-make up from end of last week
10-45
8-75
6-95
5-3-1
115
135
150-4
-got 4 with a little drive off the bottom. failed the 5th.

met-con
3 rounds
100- d/u's
20-kbs
12-pull ups
-solid work here on the du's and the pull ups.
-round 1 and 2 of pull ups were unbroken
-round 3 was 9/3
-swings were no issue.
-smoked by the end.

plyo
foam roll

-felt pretty solid. good day.
-spent some time working with one of the guys who wants to learn to squat, press, etc...
-hopefully he will be back for more tomorrow... we'll see