Friday 3-18-11

happy friday. this week has been a little rough. time change, higher stress at the office, blah blah..
but up and feeling pretty solid this am.

baseline
run 1 mile
solid 8:00 pace.

work capacity
3 rounds
max reps in 1 minute

kettle bell SDLHP 35#
hang power clean 95#
kettle bell swings 35#
push press 95#
kettle bell snatch 35#
rest 1 minute

messed up the first round a little as the watch didn't start. got it working for the during the cleans so throw a couple extra reps in there. yeah!
these were solid but hard rounds. full on gasser. snatches were hard as the hands got slick by that point.
pretty happy with it overall.

Strength
Backsquat

10x135
8x185
6x225
4x255
3x275
3x295
3x305

solid here. good reps and the weights moved well.
295 was heavy but moved thru it solid.
305 was solid for 3 good reps! very happy with that.

stamina
5 rounds
3- squats @ 260
15- jump squats w/60#bar
50m bear crawl

worked thru this quick but not for time. little rest between rounds. 260 felt solid.
the jump squats were major burners and i hate bear crawls....
well hate is a strong word but i am not fond of them..

felt good to get thru this. this is where the gains are made in the strength. heavy loads for more reps in a less than metabolic setting. working thru depletion. good mental toughness as well.

foam roll

out of time and off to the office.
yippy! happy friday!