Wednesday 3-9-11

home late last night after a meeting and almost rolled over this am....but decided to get up and get moving.

warm up
run 1 mile
8:15-8:00-7:30 progressively dropped the pace as the mile went on.
felt pretty solid having a short nights sleep

baseline
frog complex
75-85-95-105-115
105 ans 115 were heavy.
shoulders pretty cashed from yesterday.

work capacity
21-15-9
burpees
thrusters 95#
sumo deadlift high pull 95#

13:00
i was mentally off my game going in to this. wasn't sure i wanted to do it. but. 3-2-1 go!
felt much better after the first round. always the case on these type workouts.
thrusters were rough. sdlhp's were actually not so bad. i remember them being much worse for some reason.
all in all not bad. definitely a smoker.

strength
deadlift
8x135
8x185
6x225
6x255
3x275
3x295
3x305

goal was to work to heavy set of 3. mission accomplished. probably had 315 in me but didn't want to push it. felt pretty solid all the way through.

15x260
15 reps at 85% of 3rep.
these went up in sets of 3 with maybe 10secs rest between. solid.

plyo
yoga
foam roll.

cashed at this point.
solid effort for a day when i could have easily phoned it in from bed.....

peace!