Wednesday 5-4-11

wednesday! the hump day.
tired this am. snoozed it once and thought about rolling over, but got up!!
fired down to the gym and found it.....closed!
new guy must have over slept! yikes. calls and texts were sent and we eventually got in a bit late.
needless to say it didn't help fire up my motivation level...
argh..
kind of went off the reservation today. played it by feel.

warm up
run 1 mile. 8:00
felt solid just needed to wake up the legs a little. sore from yesterdays lunges. i hate those...

baseline
kettlebell circuit
5 rounds w/35#
10- american swings
10- hand to hand swings
10- right arm snatch
10- left arm snatch
20- sumo dead lift
20- goblet squats

worked thru this at a solid pace. rested 30sec or so between rounds.
legs were cooked from yesterday and felt good to open them up a little.
this was a nice little circuit. may revise this and use it in the future.

Strength
push press
10-45
10-95
8-115
6-135
4-145
3-155
3-165 -bad 2nd rep and 3rd was rough.
----
stopped there. 165 was heavy and didn't have a good shot at it. form was breaking down.
little off today. sure yesterdays workout played a role. not to bad for a 3 rep. would have liked to get 180 but hey sometimes it just ain't happening.

durability
3 rounds
3- push press @ 135
20- hand release push ups
- worked thru this quick a a finisher. needless to say the shoulders are done.

plyo
mobility.
spent some time loosening up the tight legs.
going to hit it hard tomorrow am. will make up todays sealfit workout which has one of the best in it. hoorah!

peace.