Thusday 11-10-11

back into the gym this am.

warm up-
run 1 mile 7:35 pace
-solid. kicked the pace up a little to see what it felt like and it was solid. i could hold that pace for a while.
3 rounds
5- pull ups
10-push ups
15-med ball throws
-moved thru this quick and felt good.

Strength
Deadlift
10-135
6-175
5-5-5
195
225
250-17 reps!
-felt good all the way thru these and the 17 reps at 250 was solid!

5 rounds
8-deadlift at 155
8- chin ups
-worked thru these quick but with rest between sets. maybe a  minute off between. felt good. little gassed maybe.

Met-con
Prowler!
30 yard high bar push 225#
rest 30 seconds
30 yard low handle push 225
rest 1:00
30 yard high bar push 225
rest 30 sec
30 yard low handle 225
-this was brutal. the weight was high. the high bar was doable, not a sprint but steady pace push. the low bar reverse was brutal. very difficult to maintain momentum and keep moving. the 1:00 rest was required to not pass out...... solid would like to expand on this in future. add another round maybe? just brutal. or do it max trips in certain amount of time? we'll see.

farmers carry
2x150 yard farmers carry with 45# plates

plyo
foam roll
-finished. done. ouch.

-might be coming down with a little something as i was a little off toward the end of the workout. little drained. we'll see.