Wednesday 11-16-11

up and out with a sort of plan......
basically active recovery. better than staying in bed.

warm up
run 2 miles
15:10.
-felt solid the whole way thru this. good pace. quick but sustainable.

3 rounds
10- plyo push ups on a small med ball
20- squats
-tried something a little different with these. worked thru them quick.

3-sets
10- strict pull ups
-ripped out 3 sets of 10 solid strict pull ups.

Turkish get-ups
2r/l- 35# kettlebell
2r/l- 45# dumbell
2r/l- 55
2r/l- 65
2r/l- 75
-haven't worked these in a while and really like them. used the 35's to get into the rhythm again. solid up to the 70. 2nd set on the left side was a little shaky. 70 is good. solid weight. like to work up to 100 per side. we'll see. may put these back in the rotation on Wednesdays.

plyo
foam roll.

good stuff today. for thinking about rolling over and sleeping in glad i didn't.