Friday 3-11-11

friday!
little sluggish this am. could have easily rolled over but... gotta get up and get it done.

warm up
run 1.5
8:15 pace.
felt good. even after the high mileage yesterday i felt really solid. could have gone longer easily.
good sign

21-15-9
pull-ups
med ball throws
med ball push ups

fast rounds through these. 21 p/u's were unbroken, 15 was 10-5, 9 unbroken
med ball throws and push ups were good.
gassed at the end of this.

sort of picked and chose from the sealfit site today. they had fran as a baseline but i just didn't have the thrusters in me this am. think the med ball throws and push ups did the trick i was looking for.

strength
weighted pull-ups
5x50#
3x60#
3x70#
1x80#

little flat here. more than a little actually. just didn't have the drive.
got the 80# but stopped there. argh. no juice on these this am.

work capacity
10-8-6-4-2-4-6-8-10-8-6-4-2
24" box jumps
35# kettlebell swings
push ups chest to deck

had a little company for this one. couple of peeps joined in for the fun.
nice to spread the kool-aid!
felt solid all the way thru.

plyo
yoga
foam roll
-spent some time working on the hips, back, etc...
good stuff. really believe this is paying dividends.

tgif!!

peace