Friday 4-12-13

TGIF!

run 1 mile
7:13

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

-solid warm up. moved thru quick as there was work to be done...

Deadlift
10-45
8-135
6-185
3-3-3
235
270
305-12
-12 fast and solid reps. felt easy...well as easy as it should. happy with the progress here.

Press
10-45
8-75
6-95
3-3-3
105
125
140-6
-6 solid reps. no hip drive. just good strict pressing.

Skill/Strength
Ring work
-various muscle up progressions, ring dips, ring pull ups, chins, etc..
-really want to get a muscle up. so close....

-ran out of time here and had to hustle off to the salt mine.
-rainy Friday. oh well looking to get outside over the weekend.