Tuesday 4-5-11

up before the alarm again. sweet. feeling pretty solid this week, of course its only Tuesday..

warm up
row 2k
didn't want to push it on the foot. still a little tender on the bottom so rowed instead.
7:10 for a moderate 2k. felt good.

work capacity
amrap 30 minutes
20 wall ball
40 double unders

11 rounds.

this was one of those deceiving ones on paper. looks like you can crank right thru...then you get into it and....
wall ball was with 16# ball and they were throws as i don't throw against the gym wall. all rounds of wall ball's unbroken.
double unders were ok. some good rounds and some crappy rounds. need to work on these as i lost a good bit of time here.

this was definitely a smoker. good stuff.

durability
called for 3 mile run but want to let the foot get better so instead i made up the other barbel complex from yesterday.

3 rounds
1 min for max reps @ 95#
deadlift
squat clean
front squat
push press
back squat
rest 1 min between rounds

holy cow. just shattered by this. the deads were solid and fast but then the squat cleans just crushed me. the front squats were hard as the shoulders and grip were fatigued. push presses taxed the soulders further and the back squats were about survival. argh.

just wasted after 3 rounds of that.
good stuff....

plyo
mobility
foam roll

thats all for today. off to the office.

peace.

Snow day!

so we are getting a bit of snow today. yippee! woke up to a dusting but its supposed to keep up al through the day. we'll see!
up a little late but out of the house and to a basically empty gym. everybody staying home due to weather.
treadmill warm up
1/4
1
1/4
felt good on this today. picked the pace up progressively on the mile and ran out the last 1/4
good warm up. hams a little sore still but feel good after yesterdays squats.

no strength warm up today. figured i would bust into the WOD after the run.

WOD
20# wall ball shots
l-pull ups

subbed
25# dumbbell thrusters
tuck/x pull ups

50/25
40/20
30/15
20/10

the darn dumbbell thrusters get me every time. they are just hard. used 25 to be able to keep the met-con high. i have used 40's in the past and they get to heavy after a bunch of reps. as it was the shoulders burned like a mother!
subbed tuck or as some people call them x pull-ups for the l-pull ups. still working on those but the tuck ones felt good. good form and rocked them out.
had to break both exercises into sets. not gonna lie i was getting gassed by both of these!!
used the wall clock. yes i need to get a stopwatch! argh. 18/19 mins. pretty happy with that. i was fried at the end.

all in all felt good today. little stiff/sore but pretty good.
now suffer thru a snowday in the office and then go home and shovel for time!!