Thursday 4-28-11

up and out without the alarm this am.
forgot to reset it. that would have sucked...

warm up
run 1 mile
8:00 pace
solid.

baseline
21-15-9
wall ball
double unders
stormed thru this. felt solid. double unders still need work.

Strength
weighted pull-up
10xbw
6x45
4x55
3x75
3x85

85 was heavy. they were basically 3 singles. decided no need to try and go up from there. just had no juice on these today. maybe the shoulders still wiped from monday/tuesday? just empty
used the belt with plates for these. much harder than the dumbell between legs it seemed. will investigate this some more.

Stamina
20- wpu w/55#
75- 70# sdlhp's

pull-ups were hard. like i said just had no juice on this. got 5 first go then did sets of 3 or 2 up to 20. argh.
sumo's were good. 70 felt ok. did sets of 20, then 10 and 5 to finish.

work capacity
"Taylor"
3 rounds
24- pull ups
24- wall ball
24- kettlebell swings
24- box jumps
24- burpees
24- push ups
24- double unders

holy smoker. pull-ups were a bear in the first rounds. wall balls and swings solid. jumps a little slow. burpee's a beast, push ups solid and double unders just had to get into the rhythm.
2nd round was all mental. just keep moving.
3rd round the pullups were better. the box jumps and burpees were brutal. push-ups solid and took a few tries to get the double under rhythm.

didn't time this as i went into the far back corner of the gym. needed some quiet time...lol. just to crowded were i usually would set up these stations.
these workouts are unreal. you look at it on paper and say oh that's terrible, then you begin and wonder if you can finish..its all the mind games. 1 rep at a time.
fantastic mental toughness aspect to this.

no time left for plyo or mobility. will try to hit that tonight.

peace!