Tuesday 11-5-13

Tuesday...

Dynamic warm-up

Run 1 mile
8:00- easy pace..

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Bench Press- reload
10-45
5-5-5
145
165
195
-felt solid all the way thru.

Romanian Deadlift- BBB
10-45
3x8 @ 185
-felt good to stretch it out.
-felt strong thru the whole pull.

Met-con
row 500m w/u
3 rounds
500m row
2:00 rest
1:32
1:33
1:33
-felt pretty solid. pace was fast. blasted by the end of the 3rd row.

Plyo
Foam roll
-been spending some time on this as I think skipping it has caught up to me.
-little tightness in the calves etc...

Tuesday 8-9-11

let the alarm snooze a couple times and then finally hopped out and got to it.
little sore this am. nothing crazy. just know i did some work yesterday...

Warm-up
run 1 mile
8:00 pace. just let the body wake up a little.
active stretch- hip mobility, sampson, squats, etc... loosen up a little

Baseline
5 rounds
run 400m
20 push ups
20 wall ball
-actual workout called for 3 rounds but i was feeling a little frisky.... so went for 5.
solid work on the runs and the legs felt good. little twinge on run 4 but nothing crazy. all 6:50ish pace. push ups were chest to deck and felt good. wall balls same as yesterday but felt much better. probably because i wasn't smoked! solid work here.

Work Capacity
4x500m row
the SF workout called for a 3 mile run but with the weird leg thing i didn't want to push it. felt solid on the mile and thru the 400's so figured i would change it up and hop on the rower.
1:33
1:34
1:36
1:34
-3 minute rest between rounds. times were consistent and seemed pretty solid. roughly 32-34 strokes per minute and felt pretty strong. last 100 always brutal... this was a good sub for today.

Foam roll
Plyo
Yoga
-the foam roller kicked my ass again. my back was all locked up and this helped tremendously. IT bands were gnarly and was able to loosen them up a bit. mixed in some plyo sudo yoga moves to further stretch it out.

this was just what i was looking for today. solid work.

peace