Thursday 5-9-13

Thursday
-got home late last night but got up this am to shake it off..

run 1 mile
7:20 pace
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-worked thru quickly. solid.

Deadlift
10-45
8-135
6-185
5-225
3-3-3
245
280
315-10
-felt pretty solid. pulled 285 well. grip started to slip a little.
-used the straps for 315 and got 10 solid reps. felt good.

Turkish get-ups
3r/l- 35# kb
3r/l- 44# kb
3r/l- 53# kb
-this was good. need to work these more. build more stability, control etc..

Met-con
10min AMRAP
5- pull ups
10-med ball 16#
15- kettlebell swings 53# Russian.
-7 rounds
-was shooting for 10 but after 5 knew that would be a stretch.
-smoked.

plyo
foam roll