Friday 4-29-11

Friday!!
alarm went off early and i snoozed once but then got up to get some work done!

Baseline
rom drills/run drills/dynamic mobility
arm swings, neck circles, etc
ran a few run drills, pull, high knees, etc
did some walk-outs and walking lunges
hip mobility drill, leg swings etc..
15 minutes of mobility warm up work.

Work Capacity
5 rounds
30- hand release push ups
30- kettlebell swings
run 800m

28:30
all push ups and swings unbroken.
runs were at 7:30 pace
the 3rd and 4th round were pretty rough but worked thru this solid. felt pretty good.
great met-con.

Strength
Deadlift
10-135
8-225
6-255
4-275
3-295
3-305
3-315--fail

just didn't have the juice on this today. 255 felt a little heavy. oh boy..
295 pulled pretty good.
305 was heavy off the floor and then rough for 3
315 never got above my shins. argh... was hoping for a bigger number here but just didn't have it. no worries.

stamina
3 rounds
3- deadlift at 255
7-burpees
7-knees to elbows
10-4x mountain climbers

rx'd was 5 rounds but my deadlift was really breaking down. form wasn't so good on the last round so i called it at 3. felt ok on everything else and worked thru at a consistent pace. deads just were not there today. oh well.

plyo
yoga
spent some time working out the kinks again. figured i needed it after the heavy deads. felt good to stretch it out a bit.
off to the showers and then work.

peace!
looking forward to a nice weekend!!