Monday 3-4-13

Monday.
had a good weekend. spent the day in the woods on Saturday and chilled out Sunday.

run 1.5 miles
7:30 pace
-legs a little sluggish this am. but still solid.

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

Squat
10-45
8-135
6-185
5-5-5
205
230
270-8
-solid effort thru these sets. 8 felt good. first couple were heavy but the last couple came up pretty fast.
-reset some of the lift for a new cycle. took the weigh down a little and am going to refocus.
-should have a positive effect over all.
-felt better today.

Press-BBB
5x10@75
-75 was light but did the job. by the 8-9-10 rep it started to get a little heavy.

Met-con
3 2:30 rounds
7- hspus
7-115# thrusters
7-115# power cleans
-you can rest the balance of the 2:30 then start the next round.
-holy smoker. the hspus's were rough as expected. first 2 rounds unbroken. 3rd was split
-thruster were brutal. felt really heavy.
-power cleans were tough due to fatigue by that point
-1st round 1:15, second 1:30, third 2:00? not sure but was slow with hspu's

Plyo
Foam roll

-good Monday.