Sunday, March 15, 2009

Spring is in the air

Was on my way out to the Y to meet Johnny, but as soon as I stepped out the door I knew that plan would be a mistake. Around here, the first warm weather in March means the beginning of mud season - nothing so glorious as a proper spring. There are no flowers busting out (although the crocuses should show soon now); there are no girls in short skirts; and the yard and hiking trails are a veritable quagmire. Even my garage still had a coat of ice, but that had thinned (down from 4-inches in February) and softened enough that I could rip a floor mat free and set it out in the sun. A quick call was made to John to change plans to a driveway workout, where we could enjoy the first day of temps in the upper 50s since at least November.

It took a while to sweep things out and reassemble the equipment that had been scattered about from a winter of working out elsewhere, and with the sun beating down on us my kids hanging around, the day didn't have any sense of urgency. In the end, it took us almost 2.5 hours to get in our workout (not counting the requisite porch-sitting, post-workout malt beverage). As much as I love winter, it's hard to argue with days like this. The Spring air even brought out my inner city schoolgirl double-dutch skills, as I PR'd on double unders on my first attempt, after months of no progress whatsoever.

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Warmup
Jump rope 5:00 - 21 consecutive DUs (PR, previous best 13)
Star-pattern squat sequence 35x2 each
Shoulder mobility drills

Skill work
Push press 45x5, 95x5, 125x5

(looking better; John gave me a nice cue that helped with form, although I don't think I was generating as much power as possible)

Heavy stuff
Deadlift 125x5, 185x3, 235x2, 285x1, 305x1,
310x3, 325x3, 340x3 (new 3RM)
250 x 12-9-6
with 1:00 break between sets

Last rep of heavy sets and endurance sets were getting into uglyville, although the very last one was probably more laziness than lack of stamina. Here's the heavy set. Not beyond acceptable, but it's definitely time to drop weight and work sets of five for a while.




Metcon
AMRAP 10:
    3 power cleans, 155#
    6 box jumps, 30"
    9 C2B pullups
6 rounds plus two PCs

Got this metcon from Elizabeth Terris and her San Diego affiliate. It really puts a demand on explosiveness. I loved it. The chest-to-bar modification was consistent with that theme but it slowed things down considerably. I could probably generate a muh bigger metcon hit with standard pullups (or a better pullup bar, where I could string the C2Bs together reliably). Still, I felt it. Great to be back in the home gym.

4 comments:

John said...

Patrick,

Getting out in the sun was definitely the right thing to do! And that metcon was the perfect topper for the day.

Great workout, thanks.

JB

Delita said...

what a great description of a day! it was positively hot here (well, at least after the WOD. lol Like your blog! Delita

Christin Street said...

Nice DLs, P. Very nice!

Elizabeth said...

Hi there I just found your blog, took me a while. It is GREAT! I am really enjoying reading, especially the bit about over training.

I am glad you liked the power clean, BJ, C2B I found it really challenging and fun.