Monday 6-6-11

Monday.
back to the grind.

warm up
run 1 mile. 8:00 pace..

baseline
3 rounds
20 wall ball
20 pull ups
20 double unders
-went at this met-con style. no rest between rounds. didn't keep time on it but hit it as if the clock was running. pretty solid all the way thru.

Work capacity
5 rounds
10- right arm split dumbbell snatch 40#
1- rope ascent (subbed 6 towel pullups)
10- left arm split dumbbell snatch 40#
1- rope ascent (sub 6 towel pullups)

18:00.
solid. the snatches were not as difficult as i thought. rounds 1-3 were unbroken. 4-5 were 8/2. grip was failing and forearm was shot.
towel pull ups suck and were brutal on the hands. first few rounds unbroken and then 3/3 etc. mostly due to grip slip. switched to a pull down rope and was able to rock them out unbroken again.
happy with this effort.

Strength
Deadlift
10-135
9-185
8-205
7-225
6-245
5-265
4-285
3-305
2-315
1-325 (fail)

worked a true descending ladder on this. felt real strong up till about 305. they went up good but could feel the fatigue.
315 was heavy but solid. little slow off the ground.
325 just couldn't get it over my knees. form started to fall apart and was generally just spent.
solid effort considering the work done prior.

Stamina
3 rounds
3- deadlift at 265
10-romanian deadlifts at 105
20- back squats

-hit this met-con style. little break between rounds. 15 seconds maybe. moved from 1 station to next. solid. deads were heavy and was feeling it. romanians were different and a nice change. slow and steady form on those.
solid finisher

ran out of time at this point. nothing left.

off to the salt mines!

peace