Wednesday 3-2-11

up and out feeling pretty solid.
looking forward to a good day.

warm up
run 800m
just a little faster paced shorter run for today.

baseline
30-20-10
squats, double unders

pretty solid here. ok on the double unders. squats were a good opener for the legs.

work capacity
"Daniel"
50- pull ups
run 400 m
21- 95# thrusters
run 800m
21- 95# thrusters
run 400m
50 pull-ups

-didn't get a good look at the clock to start. moved thru pretty quick.
pull-ups were 20-15-10-5 on the first set
runs were 7:00 pace for the 400's and a little slower on the 800
thrusters were 15-6 on both sets.
lost a little time moving from the bar to the treadmill to the bar etc...
all in all a good go round
had a partner again today. totally novice and in a little over his head but scaled it wa down and he soldiered thru. cool. he suffered but finished.

Strength
overhead squats
10x45
10x95
8x115
6x135
155-fail
5x135

goal was to work to 1 rep max.
135 felt solid.
155 i lost it forward on the 1st rep. mostly a set-up issue. don't think i had the bar locked out in the right position over head.
went back to 135 for a final set after that. little crowded in the back where i was working and didn't want to drop another set from overhead.
need to work these more.
need to focus on snatches and overhead squats. build the skill and the weight will come with it.

plyo
yoga
foam roll

kettlebell class took over the back of the gym so i got the roller out and went thru some plyo yoga moves.
hip mobility drills, yoga moves, frog stands, planks, hollow rocks
foam rolled. it bands better today. less ropey.

peace!