Tuesday 6-21-11

wow. been a little busy and slacking on the updates...

Thursday night baseball game at the new stadium. pre-game at the house and walked to the game. few beers and way past my bedtime called for a Friday rest day.....

Saturday was the cubscout picnic, BBQ, regatta, bb-gun extravaganza followed by a rocking bonfire and campout!

Sunday, big camp breakfast and breakdown, clean-up and pack out. home late in the am and spent the day chilling. played some games outside, cleaned the mtb, played backgammon on the deck, grilled some good food and had a few beers. good times!

Monday rolled over and slept in. busy weekend and i was cooked...

This am. got up and hit it hard. didn't feel to bad actually.

baseline
ROM drills
-plyo, mobility, active stretch, etc...

3 rounds for time
run 400m
20- 4ct mountain climbers
20- jumping jacks

-the runs were at 7:15 pace and felt good. mountain climbers suck...but got thru them all solidly. jumping jack were pretty funny as i haven't done them in a while!!
good stuff and definitely firing on all cylinders after that.

Work Capacity
4 rounds for time
30- hand release push ups
30- kettelbell swings 35#
row 800m

21:00
solid work here. this was a aerobic gasser. the push ups were the only point where you could catch your breath a bit. swings were fast and solid. rows were all sub 3:00 for the 800m, not sure exactly on pace or splits. stroke count was between 29-31. tried to pace them but pull hard and long.
good stuff.

Run 1.5 miles
-called for a 3 miler but i just didn't have it in me this am. should have taken the run outside but i jumped on the dreadmill and paid for it mentally. argh.

Plyo
Foam roll
active stretch
-spent a good amount of time on this as i felt i needed to work out the kinks after a couple days off and sleeping on the ground!!

looking to lift heavy and hard tomorrow and then get out on the bike again thursday am.

peace...