Friday 5-6-11

back in the saddle.. well in the gym at least!!
up and out. chilly this am.

warm up
run 1 mile
8:00 pace. easy peezey..

rom drills
-just worked some plyo and some mobility to get loose.

Strength
Backsquats
10-45
10-135
8-185
6-225
4-265
3-285
3-305--fail 1, 1 good, 1-fail
3-295

felt ok under the bar considering by legs were blown out the other day.
265 felt a little heavy.
285 went up fairly well hence the jump to 305....
that was a little to big. failed the first rep as i rocked onto my toes. poor setup on my part
reloaded and got the second rep. 3rd was a fail. couldn't get out of the hole.
reloaded the bar at 295 and got 3 solid reps.
not so bad. seem a little stalled here but not worried right now.
may look to do another 5-3-1 program come fall/winter. we'll see what the rest of the summer brings.

Stamina
5 rounds
3- squats @ 265
10- step ups 20" box w/ 35# kettlebells
6- sprint starts

265 felt heavy but as i moved thru the rounds it actually felt better. maybe i wasn't loose enough going into the heavy weights? maybe i didn't warm up enough?
the step ups were solid with the 20" box and a 35# kettlebell in each hand.
sprint starts were essentially 10 yard all out sprints. rolling start, not track start. these were cool. tried to work on fast feet and good form. pulling the feet up etc..
felt pretty good thru the 5 rounds.

work capacity
tabata time!!
20:10 intervals 8 rounds each
squats
push ups
sit ups
row
pull-ups

holy smoked. the squats were rough.
the push ups and sit ups catch up with you quick.
the rows were pretty good.
pull-ups were pathetic, shot at this point. spent.. was getting 5-6 per round. they were strict but just poor.
great workout though.

plyo
mobility
foam roll
-worked out the kinks from the last couple days. felt good to roll out the legs and lower back.

solid day.

looks like a little mountain bike action tomorrow am. dawn patrol at stewart.
then see what the rest of the weekend brings. maybe a road ride? long trail run? we'll see. supposed to be nice so get out and play!!

peace