Friday 4-8-11

TGIF!!
up and out early. nice crisp Friday am. hopefully we are starting to get into some actual spring like weather!!

warm up
run 2 miles
8:05 pace. solid. foot is 98%. felt good.

Baseline
AFAP
30-20-10
wall balls
push ups

3:00+/- on the wall clock.
no rest between rounds. all rounds unbroken. powered thru. wall balls were a good opener for the legs which felt much better today but still a little tight.

Strength
Push Press
10x45
10x95
8x115
6x135
3x155
1x165
1x175
1x180-fail

felt solid thru the 165. 175 was heavy. had a little trouble with it but then got a solid locked out rep.
went up to 180 and couldn't get it locked out. stalled and had to put it down. bummer. thought i would get more than that but hey its been a solid week.

Stamina
5 rounds not timed
3 push press at 140
10 sumo-deadlift high pulls 95#

worked thru this quickly but not for time. just consistently. felt solid all the way.
sdlhp's are a goat. just not a huge fan but felt pretty solid and got them done.

Work Capacity
10 rounds for time
10- 95# thruster
10- cf push ups

17:00 +/-
holy smoker. knew this going in but yeah, it was rough. subbed the CF push ups for ring push ups as i have no rings. think it was a similar effect. brutal.
rounds 1-3 were brutal. 4-5 were survival. wanted to stop after 5 but kept it up and finished out the 10 rounds. solid! huge mental battle to just keep working. split the thrusters after the first couple rounds into 6/4, all the push ups were unbroken.
felt pretty good about the time. thrusters were solid and the shoulders were smoked of course from all the previous work.

good stuff. always a huge boost to power through when you want to quit. especially when you are alone. easy to walk away from the bar. much more difficult to gut it out. good stuff.

plyo
foam roll

that's it for Friday am. hopefully not as stressful at the office today!!

peace!