Monday 5-9-11

weekend update..
had a bitching ride on Saturday with the MTBNJ boys.
6hr race course set and its sweet!
22 miles of good times.

Sunday was Mom day chillin. wash the car, grill some meet, enjoy the glorious weather.

Monday
back in the swing. up and out early and feeling pretty solid.

warm up
run 1 mile
8:00 pace. just an opener. no issue

baseline
3 rounds
20- wall ball
20- double unders
moved thru this fast and fluid. the double unders seem to get better as the rounds go on. just need to practice these more. getting faster though.

work capacity
on the minute for 20 minutes
1- 205# deadlift
2- push ups
each minute add 1 deadlift and 2 push ups.
continue till you cannot complete the round in the minute. then go down 1 rep and finish the 20 minutes

got to the 12 deadlift round. finished the pushups and had to get right on the bar. was unable to finish the next round.
went back at the deads and struggled.
wasn't able to do the deads unbroken which ate up the time. suffered thru a few more rounds and then called it a quits.
solid workout. just brutal. grip was destroyed after the round of 10. was able to get all the deads and push ups unbroken to that point.
this was a crusher!

Strength
squat clean
8- 45
8- 95
6- 115
4- 135
2- 155
1- 175
1- 185 -pr

was a little apprehensive going into these as the work capacity had taken a lot more out of me than i thought. used the first few rounds to recover and get loose.
135 felt solid
155 was good as well
175 went up pretty smooth and came out of the bottom well.
185 was a little heavy off the floor and then a little slow out of the hole but stuck it! PR i believe! have to go back thru the notes but i think thats a new pr. stoked.

Stamina
5 rounds not timed
3- 145# squat clean
30- 35# kettlebell swings
100m- 100# barbell carry

worked thru this pretty quick. the cleans were solid. 80% of the 1 rep max i hit this am. focused on keeping the form solid. fast elbows and quick out of the bottom.
the swings were swings.
barbell carry was with a short 100# fixed bar. cleaned and pressed to rack on back. walk. push jerk of shoulder. this was solid.

pretty happy with the overall performance here.
solid morning.

Monday! yippee!

peace