Friday 9-24

up early. rolled over for a minute and then decided to get with it.
feeling pretty solid this am.
couple rest days paid off.

treadmill
4x800m
8:30pace
8:00
7:30
7:00
first was warm up. then upped the pace as i went on to bring the intensity up a bit.
nice little change from a straight run.

strength warm up
powercleans
couple sets to get ready for the met-con
10x45
10x95
just get loose and stretch the muscles out a bit.
felt pretty good.

met-con
"the chief"
3 rounds
3 135# powerclean
6 push ups
9 air squats
rest 1 minute
repeat for 4 total rounds

this was awesome. what a great workout.
really dug it.
i modified it slightly. its supposed to be a 3 min amrap. but i have not counter so figured 3 rounds should take roughly 3 minutes and worked it that way.
felt powerful on the cleans. pushups and squats cranked up the heart rate.
good stuff

stretch
foam roll
plyo/yoga
worked out the kinks a bit and off to the showers.


tgif!

peace