Wednesday 3-23-11

up and out into the chilly pending snow. argh. thought it was spring?

baseline
run 2 miles

frog complex w/push-up chaser
45
75
85
95

work capacity
amrap 20 minutes
5- hand stand push ups
10- pistols 5-r 5-l
20- kettlebell swings 35#

handstand push-ups were solid. used the foam mat as a target, about 3 inches off the floor and touched my forehead to it each rep. all rounds unbroken.
pistols were to a 16" box. 5 right and 5 left. descend to box and then stand. little shaky on these and definitely see the imbalance between right and left.
swings were solid but i was feeling some fatigue in the back and hips from the pistols i guess?

Strength
squat clean
8x95
6x115
4x135
3x155
3x165

5x135

worked up to 165. got 2 solid reps and then put the bar down and came back for the 3rd. still solid but was feeling it. didn't go for 175.
finished with a 5x135 set to blow it out.
it worked.

stamina
row 1000m
3:40

got the rowers in at the gym so played on it for a few minutes and pulled a solid 1000m
will be spending more time on them soon.

plyo
foam roll

ran out of time. so off to the showers. little unmotivated this week for whatever reason. feeling a little sluggish. solid workout regardless.