Friday 6-10-11

TGIF!!

yeah this week has ended! rough one.
up and out this am although i did think about rolling over....

warm up
run 1 mile
8:15 pace. little slow out of the gate this am.

work capacity
5 rounds
20- pullups
30- wall ball w/20# ball
40- kettlebell swings 35#
run 800m

43:00
runs were all 8:00 pace or below. used them as recovery honestly. pullups were solid. first round was 15/5 all other 10/5/5. rounds 1,2, and 5 were unbroken swings and wallball. 3 and 4 were broken into sets. got to use a real med ball as i had access to the secret stash!! ha.
felt pretty good all the way thru this today considering i was pretty sluggish out of the gate.
lose a little time with the treadmill etc but happy over all.

Strength
Press
10- 45
8- 95
6-115
4- 135
2-155
1-165 f
1-165 f
1-165 f

-knew going into these that i didn't have much juice. felt pretty good up to 155. even that went up pretty solid. just didn't have the juice to get 165. tried it a few times too. argh. oh well. not bad.

roll
plyo
-spent a few minutes on plyo and mobility.

out of time and off to the dungeon.

happy Friday!!

peace