March 31, 2012

Thursday
Run 10 min @ Z1
10 min stretch
Air Dyne 10 min @ Z1
10 min practice HS Walking/L-Sits
Run 10 min @ Z1

--Runs and air dyne felt ok. Spent a little extra time stretching. Handstand walking felt pretty darn good. I was able to walk more than just standing in one place fighting gravity. L-sits were l-sits. Not great, but not bad. In hindsight I should have timed them. Gotta remember to keep up with times!



Saturday
A. Dead Lift- build to heavy single (if feeling good, go for 1RM)
--Dead lifts felt ok, so I ended up going to a 1RM. Did several warm up reps with 135 and 225. Those felt good so I jumped to 315, 405, and finished with 435, which is a new 1RM. Last attemtpt was Dec. 2009 at 425. I think I could pull a little more. I was feeling fairly fatigued today.

Hip and back felt good and haven't been bothering me at all. I make it a point to stretch and roll throughout the day with each class while we warm up. Definitely has helped.

B. Press- build to 1RM
--Shoulder didn't allow me to go over 135. It doesn't bother me on anything aside from actually pressing. I can snatch, ohs, handstand walk, push ups, bench, etc. with zero pain/problems. The only thing that it affects is handstand push ups and presses. SO, I definitely didn't get near my current 1RM of 185.

+
500m row for time
-- 1:27 flat. Pretty pleased with it. Held around 1:47ish until 400m. Sprinted out the last 100m, despite shaky quads.

Recovered very fast.