Friday 11-15-13

TGIF!

-Dynamic warm up

-Row 2k
7:30
-solid pace, good warm up

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

Press
10-45
5-75
5-95
5-5-5
105
120
135-5
-little sore and stiff in the upper back today. may have affected these lifts.
-got solid 5 reps at 135.

Met-con
10-9-8-7-6-5-4-3-2-1
185# deadlift
dips
7:00
-worked thru this quick and consistent.
-all rounds unbroken.

Plyo
Foam roll
-spent a little time on the upper back.
-worked out some of the sore spots.

-good week.
-working tomorrow am. may try to get out for a run Sunday.