Wednesday 2-16-11

back in the ring.
feeling much better this am. kind of slept like crap but still up and out this am.

warm up
run 2 miles
16:20
good solid opener.

3 rounds
10 pullups
20 push ups
30 squats

felt pretty solid here. rested a few seconds between rounds as it was a warm up not a met-con.

Met-con
run 1200m
40 kettlebell swings 35#
20 135# powercleans
run 800m
30 kbs
15 powercleans
run 400m
20 kbs
10 powercleans

wasn't sure how the body was going to react to this. after yesterday being meh.
actually went pretty well.
runs were solid in the 7:00 mile range. was careful not to over push the runs and have to rest after. solid pace.
swings were good.
powercleans were heavy and taxing after the run and swings. did them in blocks of 5 trying to stay explosive off the bottom and work a solid catch. i figure 85% of them were good a few were a little like reverse curls lol!
23 minutes +/- pretty good stuff.

plyo
foam roll
yoga
spent a few minutes working out the kinks.
still had a bit of time left so decided to throw in a little strength work.

Strength
weighted pull-ups
3x40
3x60
3x70
3x80
2x80

felt pretty solid all the way up to the last set of 80. 1st was good the 2nd was meh so no 3rd rep.

all in all a good day.

peace!