Friday 2-22-13

tgif!

warm up
run 1 mile
7:30 pace.
-this has become the standard pace now. solid.

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

Press
10-45
8-75
5-95
5-115
5-3-1
135
155
175-fail
165-3
-155 needed a little dip and drive off the bottom. 175 wasn't going up.
-reracked with 165 and got 3 with a drive off the bottom.
-will be resetting this and a couple other lifts after the deload week.

Squat BBB
5x10 @ 185
-solid. fast. tired.....

Met-con
10-9-8-7-6-5-4-3-2-1
tire flip
squat
push ups
-this was solid work. wasn't super motivated and this helped.

Plyo
Foam roll
-spent some extra time on this.
-still sore and tired. tough week.

looking ahead to a deload and reset.