Thursday 7-28-11

back on track. or back to the old routine. or something....

up and out this am and back to the gym.

warm up
run 1 mile
7:45
solid. steady pace to start and then kicked it up a little in the end.

baseline
bear complex
75
85
95
105

-felt solid all the way thru this. surprising actually but solid. wasn't sure what to expect here.

Strength
Deadlift
10-135
8-185
6-215
4-255

3-3-3
275
295
305

solid progression to 3 sets of heavy triples. not super heavy but good. form solid all the way thru. had a bit left in the tank after 305 but didn't want to push it. could have gone 5x3 i guess but wasn't interested in going overboard.
solid strength work after being away from the barbell for a few weeks.

met-con
10-pull-up
20-24" box jumps
30-push ups
40-double unders
50-sit ups
40-double unders
30-push ups
20-24" box jumps
10-pull-ups

7:40

felt pretty good. probably should have programmed a longer met-con here as this flew by. it wasn't easy. gotta keep working the double unders as consistency is an issue. all other were unbroken and pretty quick. maybe do something like this for 3 rounds with a set recovery in between? hmm.

foam roll
yoga/plyo
-it bands were tight from the running and riding volume and the lack of foam rolling. spent some time hurting myself with the roller. much better now.
lower back a little tight from the deads and from helping a friend move some heavy furniture last night.

feels good to be back in the groove.
back to sealfit proper next week probably.

peace.