Tuesday 3-15-11

up and out on time today! hurray! damn daylight non-sense. although i will take the extra hours of light in the pm.

warm-up
run 1 mile
25- burpees
25- 4 count mountain climbers

work capacity
run 1 mile
30- 155# deadlifts
10- 95# squat clean
run 1 mile
20- deadlifts
20- squat cleans
run 1 mile
10- deadlifts
30- squat cleans

42:00 minutes.
modified this from today's sealfit workout. no rower yet so added more running.
the miles were all at 8:00 pace on treadmill.
deadlifts were solid although definitely feeling it coming off the run.
had to break the squat cleans into small pieces. reps of 7, 5, etc...
full on gasser but good stuff all around. felt good to do a met-con with some weight after yesterdays bodyweight fest.

strength
bench press
10x135
8x165
6x185
4x195
3x205
3x215
1x225
1x245

make up for yesterday's strength work. build to heavy 1 rep bench press
felt really solid all the way thru here. 245 was heavy and decided to call it there.
on a fresh day probably look at 265 or so.

stretch
plyo
foam roll

spent a few minutes working out the kinks then off to the showers.

peace!!