Monday 1-24-11

back to the grind.
it was 2 degrees out when i got in my truck this am. ouch....

warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 400m

all good here. threw the runs in there just to get the legs primed. not really speedy just a warm up.

Deadlifft
10x135
8x225
6x255
5x275

3-3-3
superset with 5 chin ups
295
315
335 w/10 chins

295 was solid.
315 went up good. little heavy.
335 was heavy on 1, better on 2. had to regrip for 3 and the form was suffering. got it up though.
feeling pretty good about the progress here. these were 80-85-90 sets. that puts a 1 rep max at around 370. thats a solid target. 400 might be doable by summer? maybe. have to keep pushing forward!

met-con.
21-15-9
75# sumo deadlift high pulls
knees to elbows
run 800-400-400

13 minutes +/-
all the sdhp's were unbroken.
had to stop and regrip on the k2e's. kipped them and felt good. fast and smooth.
runs were a good pace. finished the last set with a 400 even though it was only supposed to be 200. just felt like finishing it out.

en-durability?
run 1 mile
8:00 pace.
felt flat and spent. just spun the legs. legs were good but was mentally done.

foam roll
mobility/yoga

good day.
happy with the strength work.

peace!
stay warm