11/12/2010 and 11/11/2010

11/11/2010 - Deadlifts!

Not much of a warm up. Mike came early and I dove in with him
225 x 5, 5
315 x 3, 3 - eh, should have started lighter, but hey whatever.
365 x 3
415 x 1 - belt on
465 x 1
475 x 5 - dead stop reps new best here. Feeling good.

Met-con:
15 Handstand pushups
5 x 45lb pullups
30 ring dips
10 x 45lb pullups
60 pushups
15 x 45lb pullups
30 ring dips
10 x 45lb pullups
15 Handstand pushups
5 x 45lb pullups

Don't know what time I finished, forgot to check.

11/12/2010

Nice long dynamic warm up

500m row then immediately 800m run x 2 - 4:40 and 4:50 - 5 min rest between. Little slow on the rowing and running.

Static Stretch