Friday 1-7-11

TGIF!
up and out on time. no excuses today. was looking forward to get some work in.

warm-up
3 rounds
run 800m
21 kettlebell swings
12 pull-ups

runs were 8:05, 7:45, 7:30 pace. all felt good.
all sets of swings and pull-ups unbroken.
good opener to get the blood flowing

Turkish Get-up
3x35 with kettlebell
1x55
1x70
1x80

35 was warm up and 55 skill work.
70 was what i finished with last time. felt great today. smooth
80 was a new pr. right went up good. lost it a little at the very end of the return to ground.
got the left up but didn't bring it all the way down.
right was a good rep. left will have to be reattempted.
good stuff.

met-con
modified from yesterday's Ignite workout.
didn't have access to a bar and was running short on time.

10-9-8-7-6-5-4-3-2-1-
burpee's
double unders

not sure on the time. was running late and just kind of jumoed into it. maybe 5 minutes?
burpees were good.
double unders still need work. gotta get my own rope and work on them.

plyo
foam roll

spent a little time rolling and doing some yoga/plyo moves. good stuff. need to work the mobility.

snows coming!
going to have to play the weekend workouts by ear. see what the weather brings.

peace!