Wednesday 6-15-11

back in action...
not going to lie, thought about rolling over. good sleeping weather, maybe thats it...

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

baseline
50- wall ball
50- push ups
50- wall ball sit ups
50- double unders

-made this up on the way in. wanted something a little fresh to kick start the am. this was perfect. solid fast paced effort thru this and rocked the double unders. sweet

Work Capacity
10 rounds for time.

5- curtis p's 95#
20- double unders

-wow. 10 rounds was a lot. at 3 rounds i said get to 5. at 5 i said get to 7. at 7 i said might as well finish it out....
31:00
this was solid and i will be feeling the Curtis P's tomorrow i imagine.
in review i did the CP's a little different. clean, push press to back rack, lunge each leg, push press. so ended up with some extra presses and did the lunges with the bar on back instead of front rack. oh well. did it by memory.
excellent rep scheme. felt solid on the double unders as well. wasn't super quick on the CP's but good form all the way thru.

Strength
Overhead Squat
10-95
8-115
6-135
4-155
3-165

-stopped at 165. was a little shaky and wanted to get into the Stamina work. felt good all the way up and 165 is solid effort. fresh i think i can get 185 for 1 maybe more. will work on this.

Stamina
3 rounds
3- overhead squats @ 135
20- 4 count mountain climbers
1- jungle jangle

-the overhead squats were a little more than 80% of the 165 and felt pretty good. shoulders definitely feeling it on the last round
mountain climbers were gassers.
jingle jangle is a 10/20/10 meter sprint drill.
-pretty solid and a good finnisher.

Plyo
Roll
-few minutes spent rolling and getting loose.


peace! solid Wednesday.
probably looking for a road ride in the am tomorrow.