Monday 2-28-11

monday. up and out into the spitting rain.
yuck. going to be a good day to be inside.

warm up
run 1 mile

baseline
turkish get-ups.
55# dumbell
10 right arm
10 left arm
-haven't done these in a while and felt pretty solid.
-55 was a good weight. kept me honest in the higher rep counts.

Strength
Backsquat
10x135
8x185
6x215
5x245

3-3-3
265
285
305-2

work to 3 rep max backsquat. felt really solid under the bar. better than i had in the weeks of the 5-3-1 program. think i needed a mental and physical departure from that program to reset a bit.
depth was excellent. solid form on all the reps.
265 was good.
285 was heavy on the last rep
305 was solid for 1 and 1 but i got stuck in the hole on 3. bummer.

still a excellent effort. felling pretty stocked about that.

met-con
run 200m
20 pull-ups
run 400m
20 pull-up
50 push ups
run 800m
20 pull ups
50 push ups
75 sit ups
run 1 mile
20 pull ups
50 push ups
75 sit ups
100 squats

- this was saturday's wod from sealfit. i modified the sealfit wod for today by adding this instead of the chipper and met-con.
the 200,400 and 800 were at 7:00 pace
1 mile was 7:45
first round of pull-ups was unbroken. the other were 10-5-5 or better
push ups and sit ups were solid but hard
squats were the mental bear. broken into 20-30-30-20
-pretty well cashed at the end of this.

felt good to come back to some solid effort after the weekend off.
hoping for some warmer weather and the melt so i can get outside for some of this.

good stuff. solid for a monday.

peace!