Monday 4-4-11

up before the alarm! now that's more like it! think a few days off last week did me right.

warm up
bailed on the run as the foot doesn't hurt when i walk but did hurt when i started to run. no need to push it.

baseline
barbell complex w/push up chaser
45- warm up
75-85-95-105
felt pretty strong throughout. solid.

Strength
Bench press
10x45 w/u
10x135
8x185
6x205
3x225
1x245
1x255 pr

255 was heavy but all me. had a spot and it was slow to go up but i got it locked out. solid. thats a new pr. nice to throw the bench back in a little . different, good twist.

Stamina
3 rounds
3- 205 bench press
10- 1 arm push ups
12- towel pull-ups

not timed. worked all for form. the bench reps were solid. heavy but solid.
1 arm push ups were a new one. alternated 5 right and 5 left. felt pretty good.
towel pull-ups on the 2nd and 3rd round were a beast. grip was just shattered.

Work Capacity
3 rounds
1 minute max reps
push up
pull up
kb swing 35#
box jump
burpee
rest 1 minute between rounds

worked thru the 3 rounds pretty evenly. got a few extra push ups in the first round but they hurt my pull ups. pull ups were strict due to the bar i was using. not my favorite place to do them but whatever. swings were tougher than expected. shoulders fatigued. box jumps were a little slow as i was going easy on the foot. burpees always suck......

plyo
mobility
foam roll

pretty solid for a monday. little bummed about the foot but it should be fine in a day or 2. will warm up on the rower tomorrow.