Tuesday 1-25-11

little sluggish this am. little warmer but snowing again.

warm-up
run 2 miles
started easy and built the pace up little at a time. after feeling so flat yesterday it was nice to just bring the pace up naturally.
16:35. just a leg opener.

clean progression
1- power clean
1- hang power clean
1- hang clean
1- clean

warmed up with 45 and then 95.
135
155
165

135 was solid
155 was a little heavy but got under it well.
165 was heavy but got it. heavy out of the hole but stood up with it.
the protocol was to use moderate weight. felt pretty solid.

met-con
20min amrap
1- clean 135#
5- dead hang pullups
10- chest to deck push ups
15- squats

15 rounds
felt solid for the first 10. then it started to catch up a little. worked hard to get 15. was pretty gassed by 13 or so.
rx'd weight on the clean was 115 but felt i had 135 in me and wanted to try to get a little more power out of it. glad i stepped up.

prowler play time!
was going to run a little but figured this would be more fun!
prowler pull and drag
2x45 + 2x25 on the yoke
5 rounds rest as needed between efforts

these were max effort pulls. pull the sled from behind on the way down and pull it backward back.
holy gasser. this was fun stuff. will be integrating more of this i think.

foam roll
plyo/mobility

back a little tweaked so worked that out a bit.

peace!