Tuesday 6-7-11

Tuesday am.
caught an extra hour as i knew it would be a shorter workout this am.

warm up
run 1.5 miles
sub 8:00 pace. felt good.

work capacity
10-1 135# clean and jerk
1-10 x 5 double unders

ie. 10 135# c&j then 5 double unders, 9 c&j 10 du, etc.....

27:00
set up a bar and got my rope and went at it. was working on the turf in the back of the gym and it really messed up my double unders. i moved over to the rubber floor for the sets of 25 and up. unbelievable difference. went unbroken for the next 2 sets. lost some time on that.
clean and jerks were solid. i paced them and on the reps of 10/9/8 etc by breaking it into 5/5, 5/4, 3/3/2 etc. helped to work thru and kept the form solid.
great workout. totally smashed when i finished.

foam roll
plyo
yoga
-spent a few minutes cooling off and then worked on the mobility. felt better than last week. roller felt good. back a little tight from the deads yesterday and the clean and jerks today.

overall a solid morning. looking forward to some heavy work tomorrow and then some active recovery on Thursday.

peace