Thursday 6-9-11

up and out. i few extra minutes on the snooze bar but up and out. trying to kick this slump right in the balls!

warm up
run 1.25 miles
400m @ 8:00
400m @ 6:30
400m @ 8:00
400m @ 6:00
400m @ 10:00 cool down

-just changed it up a little and wanted to open it up a bit. think i need to do more sprint work. hmm.

baseline
frog complex
6- squat clean, thruster, back squat, back thruster
75-85-95-105
-no worries on this. feeling it a little on the 105 from the clean and jerks the other day.

Strength
Back squat
10- 185
8- 225
6- 255
4- 280
3- 295
3- 305
3- 315 -fail
-felt pretty solid on these this am. started a little heavier and made some bigger jumps than normal. 3 @ 295 were good. 3 @ 305 were a little bit of a struggle and the 3rd rep was hard. went for the 315 and couldn't get out of the hole on the first rep. lost it. couple issues with that set but whatever. solid sets all the way thru. pleased.

Stamina
10 rounds
2- back squats at 245
10- box jumps at 24"

-worked thru these quickly but not met-con fast. concentrated on keeping the squats legit. almost a dynamic effort type set. fast sets of 2. box jumps were all unbroken
think this is were the gains will be made in these sets after the "strength" work sets. work thru the fatigue and build more muscle endurance and strength as well as mental confidence.

plyo
foam roll

out of time....
for not wanting to get out of bed this was a solid day. like i said trying to kick the slump..

peace