Thursday 4-14-11

back in action.
up and out. not going to say i was setting any records jumping out of bed and all but.....

warm up
run 1 mile 8:05

baseline
frog complex w/burpee chaser
75
85
95
105

felt solid all the way thru. all rounds unbroken with 6 rep burpee chaser

strength
Deadlift
10x135
8x225
4x255
3-3-3-3-3
285
305
315
325
335

these were solid all the way thru. the first 2 sets of 3 were light and fast
315 got a little heavy. 325 was solid. has to regrip after 2 but pulled the 3rd no problem.
335 was heavy but got 2 solid reps and had to regrip and got a crappy 3rd rep so stopped there.
felt pretty solid all the way thru.

stamina
5 rounds
3- deadlifts @ 295
10- burpee pull-ups

rolled thru this pretty quick. solid on the deads and the burpee pull-ups were a little slow but all rounds unbroken.

work capacity
row 2k
run 1 mile

2k row in 6:45
1 mile in 7:35

moved right from the rower to treadmill. tough transition. felt pretty good on the rower and thats a solid time. run was a little slow as i was wiped. started at 7:50 pace and tried to bring it down as i got into it.

plyo
foam roll

off to the offfice!

peace