Wednesday 2-13-13

weds...

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

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

Box Jump
5-24
5-30
5-30
5-30
5-30+2 plates
5-30+3 plates

Met-con
on the minute every minute for 10 minutes
10-kettlebell swings
60 yard sprint
-these were solid 30 secs work and 30 secs rest. the sprints were to a 30y line and back. so change direction and re-accelerate. smoked.

Deadlift
8-45
8-135
6-185
5-225
3-3-3
260
295
330-5
-figured i would get these in today as won't be in gym till tomorrow pm.
-was pretty tired but went for it.
-the 5 reps were solid.
-probably had a couple in the tank.

plyo
foam roll

-solid training day.