Wednesday 10-9-13

Wednesday...

dynamic warm up

run 1 mile
7:40

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

Bench
10-45
8-95
6-135
5-5-5
180
205
235-7
-felt pretty solid thru these. rep 4 was a little off. 5 and 6 were fast and 7 was a little slow up.

Met-con
5 rounds
10-155# back squats
10-pull ups
-10:00 +/- on the wall clock.
-moved thru quick. walk between squat rack and pull up bar.
-last couple sets of pullups were broken down into 4-3-2 etc..

-solid day of training. felt good.