Thursday 2-24-11

up and out a little earlier this am.
feeling a little better as well.
no sinus headache this am at least. got a good nights sleep as well. solid.

warm up
run 1 mile
3 rounds
10 pull ups
20 push ups
30 squats

strength
bench press
10-8-6-3-3-3
135
165
185
195
205
215

work to 3 rep max.
215 was a 3 rep max. last rep was slow and hard...
felt a little awkward at first as haven't benched much. got used to it ansd felt good to throw some weight around on the bench.

stamina
4 rounds
4 bench press @175
8 handstand push ups
6 towel pull ups

not for time. bench was solid. handstand push ups were solid for rounds 1-2, 3rd and 4th were lacking. depth was meh and was having to do 2-2-2-2
towel pull ups were good.
felt ok, still need work on the hspu's but at least i'm getting them done and not subbing. thats solid.

durability
4x200m 30sec rest
6x100m 15sec rest

used the treadmill and did all rounds at sub 6:00 mile. felt solid.
worked my way down to about a 5:15 pace
good leg speed and the feet felt good in the vibrams.
solid.

foam roll
stretch
mobility
yoga
-spent a little time working out the kinks.
hip mobility
yoga
foam roll.

definitely feeling the additional volume. still don't feel 100% either but better.

peace!