Monday 11-4-13

Monday...
-back from a little pause in the action.
-cold, flu, whatever.. was tired and unmotivated.

Dynamic warm up

run 1 mile
8:00 pace. nice and easy..

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

Squat- reload.
10-45
5-5-5
145
185
225
-all easy. all felt solid.

Press- BBB/reload
10-45
3x10 @75
-felt solid.

Met-con
1:00 run at 8:00 pace
2:00 run at 6:50
4 rounds
-felt pretty good. definitely feeling it the last round.
-tried to recover on the 8:00 pace.
-will be doing more of this I think.

-Foam roll
-Plyo

-felt pretty solid for the first day back.