Tuesday 1-11-11

1-11-11 cool.
up and out today. might be a different story tomorrow with the impending storm.

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

all good here. eased into the runs and felt great.
push ups were good as well as squats.
nice opener.

skill/strength
3 rounds of supersets
7- right arm dumbbell snatch
7- left arm dumbbell snatch
max rep dead hang pullups

45/14
55/10
55/10
the 45 was too light and should maybe have treated it as prep. it wasn't all that light but too light for the work sets today. oh well
55 was good. heavy but ok form and power. didn't go heavier as i wanted to keep the form.
pull ups were solid. would have liked more reps but grip was the limiter after the snatches.

met-con
3 rounds
25- walking lunge 55# right arm overhead
25- walking lunge 55# left arm overhead
25- double unders

holy hell batman! the 55 was heavy. first few reps were hard and then i just had to settle in and deal. actually felt like i got a little more solid as the reps went on. no way were the lunges unbroken. just brutal and i will pay for them later.
double unders were good. again more form and concentration then stamina. practice has helped.

16:00 +/- on the wall clock. yikes.
looked like a walk in the park on paper. only 3 rounds....ha! brutal!

foam roll.
plyo

back to work!

peace