Tuesday 3-29-11

up and out this am but can't lie, little sore and slow moving....
the 3 bars of death definitely took a toll on me yesterday. stiffened up a little and feeling it.
not bad though, just know that i did some work!

warm up
run 1 mile
just an opener. 8:15 pace. move some blood thru the muscles

baseline
Turkish get-ups
10-r
10-l

55# dumbell
did 5 sets alternating right and left.
rested then did a sets of 2-2-1

felt pretty stable. may have been able to move up in weight but felt solid so kept it at 55.

work-capacity
5 rounds
30- pull-ups
30- sdlhp 50# bar
run 800m

46:00

this was a mental battle. serious grinder. broke the pull-ups into sets of 15/10/5 or 10/10/5/5 etc per round.
the sumo's were similar sets of 15/15 or 15/10/5
all the runs were sub 7:20 pace.
first round sucked. second and third were ok, turned the corner mentally and just suffered thru the last 2. little slow maybe overall but not bad. for feeling pretty spent this went well enough.

stretch
plyo
foam roll

work out the stiffness in the lower and upper back/shoulders.
solid work today. solid.

peace!