Tuesday 5-10-11

not going to lie, it seemed really appealing to stay in bed this am.....

but i was up and out.

warm-up
run 1 mile
8:00 pace. just standard opener.

baseline
frog complex
squat clean, push press, back squat, push press
6 reps of each progression
75
85
95
105

felt pretty solid thru this. shoulders and upper back a little sore from the cleans yesterday.
this was an excellent opener to get loose and ready for the rest of the workout.

work capacity
run 800m
7 rounds
10- 95# thruster
10- burpee
run 800m

this looked awful on paper. i recalled the burpee thruster nastiness from last week and it made me really apprehensive.
but 3-2-1- go damnit! don't think, just do!
first run was paced as i knew i had a long wod ahead. 3:58ish
the first 2 rounds of thrusters and burpees were unbroken.
3rd, 4th, 5th, 6th were 7/3
7th was 5/5
burpees were unbroken for the most part. i few rounds a short pause between reps to adjust the headphones etc...
the last run was started at 8:00 pace and then down to sub 7 to finish.

20:00 on the wall clock...
fairly happy with that. all in all a solid performance for me. big mental element to this. the 7 round set is harder mentally i think. that 7th round seems so far away.....
i set apace on this and stuck to it. played the mental game. get the first round done, work on the next, keep the focus on the immediate. seemed to work well.

was totally cashed after this. thought about a run to finish but decided against it.

plyo
roll
yoga
-spent some extra time working out the kinks, especially in the upper back and shoulders as they are shot.
feeling pretty good overall.

peace!!