Monday 3-7-11

sunday was a rest day.
crazy rain all day and just nice to chill home with the kiddies.

Monday
up and out. was pretty well rested this am.

warm up
run 2 miles
8:12 pace. solid tempo run to open up the legs.

baseline
bear complex
75-85-95-105-115
all good here. again a opener. 115 felt a little heavy on the 4th and 5th rep but thats too be expected.

Strength
Front Squat
8-8-6-6-3-3
135
155
175
185
205
215

135 and 155 were solid starting points
175 went up solid for 6
185 decided not to make a 20# jump here which turned out to be silly.
205 for a solid 3
215 for another solid 3

have to look back but thats probably close to a pr for 3. felt solid.

skipped the durability portion and went for the met-con as i was starting to have to watch the clock.

work capacity
modified from the sealfit site
3 rounds
50- kettle bell swings 35#
50- double unders
50- kettle bell thrusters 35#

this worked out good. pretty much fit the time window i had. thought about going the 5 rounds but it would have made me run late.
the swings were solid and unbroken on the 1st round, broken on 2nd and 3rd
double unders were tough. had a crappy rope again. argh. 2nd and 3rd round i found a groove
the thrusters were tough but not as bad as i had anticipated.
3 rounds worked me pretty good.

plyo
yoga
foam roll

solid monday.

peace!