Thursday 1-2-14

Happy New Year...

Back in this am..

Dynamic warm up

Run 800m
4:00
-easy.

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

Squat-deload
10-45
10-95
5-5-5
135
170
205
-all deload sets paused at bottom.
-solid form. good control. easy.

Bench Press- deload
10-45
10-95
5-5-5
110
135
160
-easy all the way thru.
-still some lingering pain in the left shoulder.

Met-con
21-15-9
Kettlebell Snatch 53# R/L
Sit up
Kettlebell swing 53#
-brutal...
-the snatches were rough. did 5R/5L alternating..
-did not want to go on after the 21 round but persevered..

Off to the salt mines..