Thursday 6-2-11

back in the swing.
legs actually felt ok this am. man they were f'd up yesterday.. yikes.

warm up
run 1 mile
8:00 pace to get some blood moving in the legs.

baseline
rom drills
-various plyo movements, sampson stretch, etc...

Turkish get-ups
10-right arm
10-left arm

50# dumbell.
spent a little time working thru this and focusing on form.
felt pretty solid with the 50. no issues.

Strength
weighted pull-ups
10- bw
8- 25#
6- 45#
4- 55#
2- 65#
1-80
1-80
1-80
1-80

-used the dip belt with the chain and hung plates. felt solid all the way up on this. kept it at 80 and got 4 solid reps in. more like 2 pairs of 2 singles. did 1, rest for 10 seconds pull another rep. maybe they would be considered 2's but solid singles.
goal is to get up to 100# plate on these. i will get it.

Work capacity
20min amrap
3- burpees
5- pullups
10- sump deadlift high pull 45# bar
15- push ups

14 rounds on the nose.
-solid unbroken rounds all the way thru. used the squat rack as a pullup bar for the first 4 or 5 rounds as the pull up bar was occupied. this slowed me down a bit as its square and harder to hold onto. switched over to the pullup bar but kept them strict for the remainder.
all the sumo's and push ups were unbroken and the last push up went right into the burpees.
started and kept a solid pace.
felt good all the way thru and was sufficiently ko's by the end.

Plyo
Foam roll
-legs still tender. spent some time working on them.

feeling good today. looking to hit it hard again tomorrow and maybe get a few rides in over the weekend.

peace