Wednesday 2-20-13

Wednesday

warm up
run 1.5 miles
7:30 pace.
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff. hammies tight.

Met-con
10 rounds
max rep pull ups
sprint 100y
recovery is walk back to bar.
-yikes.
-wanted to try to get sets of 10 pull ups
-got them for 3 rounds, then to 8, then 6 etc...
-grip was the limiter and fatigue.
-good solid effort all the way thru. gassed.

HSPU
-skill work
-practice
-played around a little. gotta get more comfy with this.

Row
2k
7:25
-solid effort. consistent pace.
rest 2-3 mins

row 1k
3:15
-faster. solid.

plyo
foam roll
-hams are tight. spent some time on them.
-looking forward to some heavy deads tomorrow...