Wednesday 5-18-11

up and out into another gloomy am. yuck.

warm up
run 2 miles
7:50 pace.
solid. needed to get the blood flowing this am. motivation levels were low..

baseline
3 rounds
20- swings
10- RH snatches
10- LH snatches
20- goblet squats
-subbed this for the rx'd sandbag drills as i do not have a sandbag. bummer.
-moved thru these pretty quick and it helped to shake out the cobwebs.

Strength
Overhead Squat
10-45
10-95
8-115
6-135
3-155
1-165
1-175(fail)

-goal was to work to a 1 rep max. felt pretty solid all the way up.
6 at 135 were good.
3 at 155 was big. felt real strong on that.
165 went up easy.
175 failed to be able to lock it out over head.
definitely had more in the tank squat wise but getting it over head is the issue. have to get comfortable split jerking it. will have to work on that.
overall good stuff

Stamina
5 rounds
3- overhead squats at 135
100m farmer carry w/45# plates
10- burpees pullups
100m farmer carry w/45# plates

-this was good stuff. i think the 85% reps after the strength work have been helping a lot. wanted to get this in.
didn't have time for the work capacity today but wanted to make sure i got this done.
squats were solid. 4th and 5th round were tough
farmer carries were cool. got some interesting looks carrying plates around
the burpees pullups were solid.

plyo
foam roll
-keep working the mobility. this has also been helping a lot.

thats it.
hopefully the monsoon stops so we can get outside for a ride or something!!

peace!