Monday 10-10-11

new beginnings........
so i finally decided last week that i was sucking wind and needed to get back in the game.
new plan? new program? new start.
similar program but different focus. start from scratch and build it back up again.
basically 5-3-1 with a crossfit chaser.
and so today it began.

warm up
run 1 mile. 8:30 pace
just an opener. wake up thew legs and body. not used to this foolishness in the early am.

3 rounds
5 pull ups
10 push ups
15 squats
hip mobility drill
-moved thru these with purpose. speed, but with solid form. used the hip drill as a active recovery between rounds to alleviate some of the fatigue and keep the form solid.

Strength
Squat
10x135
5-5-5+
185
215
245- 10 reps
wendler protocol. 3x5 with the last set being a max rep effort. 185 was solid. 215 as well. 245 was solid and good form but 8-9-10 were a bear. felt it after. good stuff.

met-con
30- double unders
21- push ups
21- box jumps
30- double unders
15- push ups
15- box jumps
30 double unders
9- push ups
9- box jumps

-good stuff here. the box jumps were more taxing than i remember....legs maybe a little mushy. have to see how we feel tomorrow. double unders were solid. good rhythm etc... will be doing more of these.

foam roll
plyo
-need to focus on that especially.

-back in the game? yeah. i think so. we'll see.