05.29.2012 Performance

7:30AM Eggs with ICBINB, S&P.

11:00AM

1:30PM lunch. Leftovers.

2:00PM snack

3:00PM snack

After work snacks. 2 of these.

After work snacks. Mixed nuts.

6:30PM dinner. Roast chicken, green beans and mashed potatoes.

A.
Take 6-8 minutes to build to a heavy 3-rep Deadlift  275. Nichole shut it down because I rounded my back on 3.
and then . . .
Deadlift x 15 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 10 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 5 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps  

Select the loads such that each set of deadlift is challenging, but doable with good mechanics.  185/21, 205/14, 225/11

B.
Four rounds for max reps of:
30 seconds of Kettlebell Swings (32/24 kg)  Used 24kg out of habit. 32kg would have been cool. Still working on speed anyhow.
Rest 30 seconds
30 seconds of Double-Unders  First time since the knee. Felt okay. Still favoring left leg.
Rest 30 seconds

190 reps