Tuesday 4-26-11

Tuesday! back at it again today.
kind if sleep like crap last night. not sure why, but up and out regardless.

baseline
rom drills
run drills

row 1k
3:23

did some run drills on the sprint track to loosen up the legs then worked some basic rom drills to open up the rest of the body. feeling a little tight this am but nothing crazy.
felt solid on the row.

Work Capacity
7 rounds AFAP
max rep 135# bench press
max rep push up
run 200m

17:00 mins +/- on the wall clock
reps per round
20/22 15/18 12/9 10/10 10/9 10/8 10/11
runs all at 6:00 pace. ran .15 miles to make up for treadmill spool up time.
the 135 got heavy fast and then the push ups were rough. max reps no stopping in any position so the reps added up and failure came quick.
great work out. happy to be benching a little more even if fairly light.

Durability
run 3 miles at moderate pace

5k @ 8:00pace 24:50
not going to lie the first mile was torture on the treadmill. pace was fine just dragged on and on. had to play the mental game to suck it up and just keep going. argh. much nicer running outside. little crappy though this am to run a outdoor loop.
pace felt fine.

plyo
yoga
foam roll
-spent a little extra time on mobility. with the week off i waqnt to make sure i keep flushing the system and don't over tax it right away.
feeling pretty solid all in all.

peace