Tuesday 5-17-11

Tuesday! another rainy am but i was up before the alarm...

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

baseline
barbell complex, ie bear complex
45- warm up
75
85
95
105
all rounds with burpee chaser
-felt pretty solid here. last round was a little heavy on reps 5/6 but thats to be expected.

Work Capacity
run 400m
20- 225# deadlift
run 800m
40- 20# wall ball
run 1 mile
40- 20# wall ball
run 800m
20- 225# deadlift
run 400m

warmed up a little on the deadlifts with a set at 135 and then at 225. found a 20# real med ball in the back of the gym! yeah! took a minute to collect myself and off i went!

30:00 +/- on the wall clock!
-solid. runs were sub 8:00 pace as i knew this was more of an endurance wod.
-first set of deads was 5/5/5/5
-wall balls were 28/12 only cause i dropped the ball off a crappy throw. oops.
-2nd set of wall balls were 20/10/10
-last set of deads were 8/6/6 solid!
-runs were good. felt pretty good all the way through and moved at a good pace.

plyo
foam roll
-spent some extra time working out the kinks.

solid work for a rainy tuesday!!

peace