Wednesday 6-22-11

Up and out even though i thought about rolling over..
glad i got up. needed it.

warm up
run 1 mile
8:00 pace just a solid opener

baseline
3 rounds
30- wall ball
30- wall ball sit ups
30- push ups

-pushed thru this met-con style and felt a little sluggish. really a little empty this am. argh.
but got thru all the rounds fairly quickly.

Strength
Thrusters
10-95
8-115
6-135
4-155
3-160
2-160 failed rep 3
2-160 failed rep 3

-still a little empty on these. felt better with more weight on the bar? does that make sense? 135 was solid. 155 was solid as well. 160 was tough. started to lose the snap off the bottom. next 2 sets only got 2 good reps and failed on the 3rd. argh.
pretty happy with those numbers for an off day.

Stamina
15- 135# thurters
-broke these into sets of 5 with maybe a minute rest between. solid reps and felt good to push thru them. believe this is where the gains are made in these stamina sets post strength.

Work Capacity
10 rounds for time
4- burpees
6- pull ups
8- sumo deadlift high pulls 50# bar

-smoked the first 5 sets and then they started to catch up a little. got a little anaerobic and had to break the last couple sets of pullups into 4/2. was gassed after the high pulls and burpess. really no spot to catch your breath.
solid sets. felt good to get it done!

plyo
foam roll
-have a couple tight spots in the upper hips some worked on that.

hoping to get a road ride in tomorrow am if the weather cooperates.

peace.