Friday 8-12-11

TGIF!
excellent. up with the alarm. snoozed it once... then up and out and feeling pretty spry...

warm up/baseline
run 1 mile 8:pace
21-15-9
wall ball
push ups
-solid effort thru this. quick and smooth. smooth is fast!! lol

work capacity
15- manmakers 25#db
5- curtis p's 95# bar
run 400m
10- manmakers
10- curtis p's
run 400m

-this was supposed to have a third round but the run started to twinge my right thigh...argh. not sure whats up with that. felt great up till about 380m of the 2nd 400. so i called it in favor of being able to run/walk over the weekend!!
manmakers are brutal. i dropped the weight to see what they were all about. they are hard...
curtis p's are always super fun... first round was 3-1-1 second round was 2-2-2-2-2
good stuff and a solid gasser.

strength
front squat
10-135
8-155
6-175
4-195
3-205
3-215
2-225 1-fail

5-185

-worked up to heavy sets of 3 on the front squat. haven't worked these in a while and they felt great. deep full range of motion and strong coming out the bottom. 225 was tough. all the other sets went up pretty good. not easy, but solid work. have to look back and see where i have gotten to in the past on these..
-did the set of 5 at 85% so 185. they were hard and the form on the last 2 was poor. had thought about doing a few sets there but thought better after form broke down.
done..

plyo
yoga
mobility
foam roll
-focused on the upper back and legs. tight spots. tried to open them up and work it out a little.

TGIF! hooyah!

maybe road ride tomorrow am. would like to run but thinking the thigh is busted.
MTB ride on Sunday at Stewart.

peace!