Wednesday 1-16-13

up and out into the snow... yippeee

warm up
run 1.25miles
8:00 pace. solid

Bench Press
-again working with one of the guys who is eager to get some tips so had to rearrange normal routine.
10-45
8-95
6-135
3-3-3
175
205
230-6
-6 solid reps at 230. felt pretty strong.

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

3 set max rep chin ups
14
12
8
-felt pretty strong on these. last set a little disappointing.

met-con
3 rounds
10-burpee
10-push ups
10-k/b sumo deadlift high pull
-smoked by the end.

plyo
foam roll

good stuff today. gonna be a long day at the office with the snow.