Monday 3-28-11

Monday.
up early and feeling pretty solid.

warm-up
run 2 miles
8:15 pace. felt strong the whole way.

warm up deadlift and bench
10x45
8x135

"Linda" 3 bars of death
10-9-8-7-6-5-4-3-2-1
deadlift- 275#
bench press- 185#
power clean- 135#

saw this come up this am and was a bit nervous.... this is a beast...
but i set up the bars and went at it!
round of 10 was unbroken, after that i knew i would have to break it up a little . held the deadlift reps to about 6 and then added the rest. same with bench and clean.
felt pretty solid. rested as little as possible between exercises.
29:00 minutes.
pretty happy with that. pretty much left it all under the bar.
the deads were heavy, bench was doable and the cleans were more about wind than strength.
solid.

work capacity
200 double unders
worked on the groove here and tried to string a bunch together. getting better.

row 100m
3:07
wanted to get under 3:00 but was a little low on gas.
felt pretty good though.

stretch
plyo
foam roll.

what a way to start the week!