Monday 6-16-14

Monday.
Had a good weekend.

Saturday
-got outside for a run workout.
run 2 miles
8:30 pace
then alternate for 4 miles
walk 800m
run 800m
-felt pretty solid.

Sunday
-Fathers day.
-Worked in the yard then feasted on seafood!

Monday
Dynamic warm up

Run 1 mile
8:00

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

Squat/Press supersets
Squat
10-45
5-135
5-185
3X5@200

Press
10-45
5-65
5-85
3x5@100
-solid work thru these sets.

Met-con
10-KBS 44#
5-R/L KB Snatch
10-KBS
4-R/L
10-KBS
3-R/L
10-KBS
2-R/L
10-KBS
1-R/L

-foam roll
-plyo

-off to the salt mines..