Thursday 2-7-13

Thursday...

warm up
run 1 mile
7:40 pace. solid.

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

Deadlift
10-45
8-135
6-185
5-225
5-5-5
245
275
315-8
-got 8 solid reps at 315. felt good all the way thru these.

Monker bars..
-6 passes hand to hand.
-rest between as needed
-wanted to change it up a bit. put on the gloves and had at it.
-tore up my one hand pretty good. oh well. was interesting and fun!

Met-con
row
4x500m
1:00 rest between
-1:35-1:38 pace for all rows.
-near 100% effort. solid work.

plyo
foam roll