Friday 5-3-13

TGIF!
Friday! yippee.....

warm up
row 2k
-7:30 pace.
-solid. nice change of pace for warm up.

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

Press
10-45
8-75
6-95
5-5-5
105
120
135-5
-only got 5 at 135. disappointed with that. felt good working up to it. got 4 and failed 1, then got the last for 5. oh well.

Squat- BBB
5x10@170
-worked thru these quickly. good speed and felt pretty solid.

Met-con
3 rounds
run 400m
21- kettlebell swings 53#
12- pull ups
-12:00 ? +/-
-runs were at 7:15 pace. felt pretty good.
-all swings unbroken
-first set of pullups unbroken, second was 6-4-2, third 4-3-2-2-1
-felt pretty good. smoked at the end....

plyo
foam roll.

-good week all in all. solid work.
-camping tonight and this weekend! awesome.