Friday 3-25-11

FRIDAY!
man its been a long week. not sure why but it has beat me up pretty good. little tired this week and a little off my game.
up and out though and ready for some action.

warm up
row
1500m moderate pace
1000m hard and fast
500m moderate/easy

changed it up a bit this am with the row warm up.
the 1500 felt solid. easy 24/25 stroke count.
1000m fast was solid as well. higher stroke count 30/31 felt good. 3:15 not sure i could hold that pace for another 1000. would like to try and see if i can get a 6:?? 1000. we'll see
500 meter cool down easy to moderate pace.
lower back smoked pretty good from the last couple days.

baseline
3 rounds
20- wall ball 16#
20- wall ball sit-ups

moved thru this fast and well. full rom and good reps. not easy but not hard.

Strength
Front squat
8-8-6-6-4-4-2-2-1-1
10x45 w/u
8x95
8x115
6x135
6x155
4x175
4x195
2x215
2x225
1x235
1x245

235/245 was heavy. form broke down a little. back started to round a bit and my depth may have been slightly compromised. not by much mind you.
huge gains here. not that i have tested this on a while but 245 was a PR by far.
felt pretty good and just what i needed this am.

skipped the endurance/durability portion of today workout. just spent too much time squatting. not a bad thing. will make it up over the weekend.

plyo
yoga
foam roll

TGIMFF!

peace!