Monday 3-21-11

back in the gym this am. little sluggish rolling out of bed this am. was up early both days over the weekend so catching up with me.

baseline
run 1.5 miles
12:00.
solid 8:00 pace. steady.

Strength
Press
10x45
8x95
6x115
4x135
3x155
2x165
1x175 fail
1x175 fail

argh. felt pretty good working up to the heavy singles but just couldn't lock them out.

15x145
pumped these out in as many reps as possible. sets of 5, 4, etc...
good finisher. solid. still disappointed overall in the 175 fails.. hey its Monday..

work capacity
on the minute for 20mins
3- 185# deadlifts
6- push ups
9- box jumps 24"

ended up doing 21 minutes. oops!
rounds were solid at about 40 seconds till about the 15th. started to get a little harder.
box jumps were the killers at the end.
pretty happy to get thru all 20 rounds. didn't realize i did an extra till i looked back on the watch..
oh well.

stretch
plyo
foam roll.

spent some time working out the kinks. hips, lower back, etc.
no real soreness form the ride which is good but could feel it working the lower back while grinding up the climbs in the soft soil.

happy monday!