Monday 4-11-11

weekend wrap.
had a good day Saturday working around the house and playing with the kids outside.
Sunday got out and marked the SS race course for next weekend.

Monday
up and out with the alarm. woke up about 1:30 and probably rolled around for 45 minutes or so. argh. but when the alarm went off i was up and out.

warm up
run 2 miles
16:05
felt pretty solid. foot a little stiff this am but better after a mile.

work capacity
10-1 deadlift 225#
1-10 pull-up
20 double unders

pulled a few deads and skipped some rope to get loose and then set it up and went at it.

deads were all unbroken. pull-ups were till about 7 then the grip started to fail.
double unders were solid today. had a couple rounds unbroken and a couple rounds of 15-17ish straight. stoked about that!
16:00 min give or take.
good stuff!

strength
front squat
10x95
8x115
6x135
4x185
3x205
3x225

started a little light and then made a big jump.
205 felt solid
225 was heavy and the form started to suffer so i stopped there.
pretty happy over all. had gotten 235 for 1 a few weeks ago so 225 for 3 is solid.

durability
15- front squats at 205
50- 45# jump squats
200m walking lunge

broke the squats into sets of 3. solid. heavy but solid. minimal rest.
jump squats were ok. painful but ok.
walking lunges suck and this was a lot of them.
chipped away at it and just focused on the task at hand.
brutal...


plyo
mobility

done.
good stuff. off to the office. happy monday!