Monday 5-16-11

back in the swing!
so little weekend wrap up...

Friday turned into a rest day. no real reason...lazy i suppose..

Saturday was yard work. wheelbarrow, rake, leak blower, push mower, etc...
solid 4 hours of fun!!

Sunday went out for a run.
6.5 miles on the road. garmin kind of flubbed my data. will upload it later. had satellite issues.
roughly 8min or below the whole time. solid. felt pretty easy. hilly loop as well.

Monday am
back in he gym!!

baseline
run 1mile
8:00 pace. warm up.

15-12-9
hand stand push ups
wall balls
-hspu's were solid. good rom. felt pretty good.
-wall balls were all unbroken w/16# ball.

Strength
Bench Press
10-135
8-165
6-185
4-205
2-225
1-245
1-255

-felt pretty solid thru this. 245 was easy. 255 was heavy and a little harder to press thru. stopped there. definitely getting stronger on these.

Stamina
20- bench press @ 205
100m- overhead walking lunge 60# bar
row 1500m

-worked the bench in sets of 4 and 3. solid
-walking lunges were pretty brutal. especially the last 40m or so. yikes.
-row 1500m. 5:01. solid. but brutal. very spent at that point...

Work Capacity
3 rounds
15- 95# overhead squat
15- dead hang pullup
run 400m

15:00
was pretty shot going into this. really not feeling it.
all over head squats unbroken. pullups broken down into 10/5, 8/7, 7/4/4
runs were all at 7:30 pace or better.
no juice at this point. totally cashed. felt good to push it that far.

Foam roll
-spent a few minutes rolling it out.

solid rainy monday!!!

peace!