Tuesday 5-31-11

back into the swing. up early and out the door.

warm up
run 1 mile
7:45
solid. 8:00 pace till the last 400m or so. cranked it up a bit to see how it felt.

baseline
rom drills
-legs a little stiff from the Murph yesterday. needed to loosed them up a bit

6-deadlift
6-hang power clean
6-front squats

95-115-135-155

95- was solid. worked on keeping the form correct
115- felt pretty solid as well
135- started to get a heavy on the power cleans.
155- the power cleans and the front squats hurt pretty bad. need to work on the hand position.
got them done but it was rough

work capacity
6 rounds
1 minute max reps
95# deadlift
95# hang power clean
95# front squat
1 min rest between rounds

holy smoker. doesn't look too bad on paper but oh boy. i knew the hang cleans would be the worst and that my grip would start to go but the front squats caught up to me fast.
didn't record reps but tried to get 30 deads, 15-20 hang cleans and 15 to 20 front squats. the last couple rounds those numbers were a stretch and i was happy to get half to 2/3 of that.
felt good to get thru all the rounds.
solid.

Durability
run 2 miles
15:45
8:00 pace for most of the run. legs really feeling it. kicked it up at the end to see what i had left. not much!

plyo
foam roll
-spent sometime working out the kinks of which there were a lot! legs are smoked. rolled thru some serious damage. ouch. just brutal.
going to be a hard week! excellent!

peace.