Monday 4-25-11

back in the ring!
up and out early this am. felt good to get up and go.

run 2 miles
8:00 pace. solid. not pushing just cruising.

baseline
2 minute max reps
push ups 102?
sit ups 80
-kind of muffed the count on the push ups. it was over 100 but not sure how many...
-80 on the situps.

Strength
Overhead Squat
10x45
10x95
8x115
6x125
4x135
1-1-1
145
155
165-f

felt solid all the way thru these. 145 went up easy. 155 was solid. 165 i just couldn't press it or squat snatch it and lock it out. got a little mentally psyched out by it. fail. bummer. had it in me easy i think. felt pretty solid on these movements today.

Stamina
5 rounds
3- overhead squats @ 135
25m burpee broad jump

worked thru this pretty quick and consistent. the 3rd and 4th round overhead squats were the toughest. just gutted them out.
burpee broad jumps were not nearly as bad as i had anticipated. these were very cool and something to keep in the back of the routine.
felt pretty solid thru this but it definitely took its toll.

work capacity
on the minute.....
7 burpees
max rep thruster @ 95

start each minute with 7 burpees and then max reps in the remaining time thrusters.
my garmin battery died. argh. tried to use the wall clock but it was torture and i was pretty shot..
ended up doing the following rounds
7-10
7-5
7-5
7-5

total 25 thrusters... sad. this was really difficult. the 7 burpees took way more time than i thought and i was gassed after the second round. yikes...

plyo
foam roll

all in all a good morning back. glad to be back in action.

peace!