5/3/12 - speed 3.2: deads/push press

training

500m row for warmup in 1:48

speed deads- 135x10, 225x10
*315x2 @ 3.21f/s
*365x2 @ 2.84f/s
*425x2 @ 2.47f/s
*425x2 @ 2.47f/s
*425x2 @ 2.35f/s
*425x2 @ 2.47f/s
*425x2 @ 2.47f/s
*425x2 @ 2.47f/s

speed push press- 135x10 (strict), 185x5
*185x2 @ 4.32f/s
*205x2 @ 4.45f/s
*215x2 @ 4.32f/s
*215x2 @ 4.32f/s
*215x2 @ 4.45f/s
*215x2 @ 4.70f/s
*215x2 @ 4.45f/s
*215x2 @ 4.45f/s

pullups- BWx10x3
db rows- 120x10x2
one leg jumps- x10x2
adductor machine x20x3

+ a bunch of footwork drills for the ostone full spin

not a bad session, but not a great one. Deads felt heavy and presses felt slow. I hate db rows and pullups over 5 reps. Pretty much the only good thing about this workout was the one leg jumps. I wanted to get another set in but ran out of time. Going to start mixing my rows up. Doing db rows every week is just boring, going to add in bb rows, CSRs and one arm cable rows to give some versatility. Plan was to throw tomorrow (friday) but I've got some errands to run, plus the extra recovery day will make saturday's session a bit more qualitative. So I'll get in a lot of reps on saturday with everything. Thinking about 8-10 throws with each implement, less if the positions are feeling good. Cheat day tomorrow then calories increasing up to maintenance until 5/21.


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macros = 46/172/245 (f/c/p) 2055cals