Wednesday 6-15-11

back in action...
not going to lie, thought about rolling over. good sleeping weather, maybe thats it...

warm up
run 1 mile
8:00 pace. standard.

baseline
50- wall ball
50- push ups
50- wall ball sit ups
50- double unders

-made this up on the way in. wanted something a little fresh to kick start the am. this was perfect. solid fast paced effort thru this and rocked the double unders. sweet

Work Capacity
10 rounds for time.

5- curtis p's 95#
20- double unders

-wow. 10 rounds was a lot. at 3 rounds i said get to 5. at 5 i said get to 7. at 7 i said might as well finish it out....
31:00
this was solid and i will be feeling the Curtis P's tomorrow i imagine.
in review i did the CP's a little different. clean, push press to back rack, lunge each leg, push press. so ended up with some extra presses and did the lunges with the bar on back instead of front rack. oh well. did it by memory.
excellent rep scheme. felt solid on the double unders as well. wasn't super quick on the CP's but good form all the way thru.

Strength
Overhead Squat
10-95
8-115
6-135
4-155
3-165

-stopped at 165. was a little shaky and wanted to get into the Stamina work. felt good all the way up and 165 is solid effort. fresh i think i can get 185 for 1 maybe more. will work on this.

Stamina
3 rounds
3- overhead squats @ 135
20- 4 count mountain climbers
1- jungle jangle

-the overhead squats were a little more than 80% of the 165 and felt pretty good. shoulders definitely feeling it on the last round
mountain climbers were gassers.
jingle jangle is a 10/20/10 meter sprint drill.
-pretty solid and a good finnisher.

Plyo
Roll
-few minutes spent rolling and getting loose.


peace! solid Wednesday.
probably looking for a road ride in the am tomorrow.

Wednesday 9-8

wednesday
up early. thought about sleeping in but that wouldn't be any fun!

mainsite rest day.
cfe had a wod with powercleans but did those yesterday...argh
flying off the radar.

treadmill
run 2 miles
legs not too bad this am. little tight.
8:25 pace to start faster in the second mile and faster for the last half. not smoking but moving.

strength warm up
21-15-9
push-ups
sit-ups
squats
used the decline bench for situps set as high as it would go and used the smallest box to assure that my squats were low!
feeling it on the squats.

strength
was going to deadlift but chickened out. argh. should have....

Curtis P
complex compliments of the Sealfit site
powerclean, right leg lunge, left leg lunge, push press
after the powerclean the barbell stays in the front rack position.
5 rounds
45 used this to get a rhythm
65
75
85
95

felt good thru these. legs definitely a little wobbly after yesterday. sort of feeling out the weight.
will play with these again. good stuff.

foam roll
stretch
yoga

spent some time working out the kinks.
no pm wod today.

peace!