Thursday 12-12-13

Thursday.
-up and out. felt like crap upon waking. went out anyway and felt much better after moving a bit.

Dynamic warm up

Run 1 mile
7:40
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-having some weird pain in my right heel/ankle on the walk outs
-like there is a tightness/tear/etc.. strange

Deadlift
10-45
5-135
5-185
5-5-5
230
270
305-5
-solid 5 reps at 305.
-felt very solid.

Met-con.
Dumb bell Bear Complex
5-25
5-30
5-35
5-40
5-45
-45 was heavy.
-all rounds unbroken and solid.
-rest as needed between but kept it short.

-off to the salt mines...