Monday 3.21.11

Wake Up:
4:30 am

Daily Reading:
Isaiah 54-57

Devotion:
Streams in the Desert

Workout:
Sealfit: Dano

Baseline:

• ROM Drills, 500 Jump Rope

Stamina: Chipper

• 75 Push Press (2 35lb db's)
• 30,25,20
• 40 DB Man-makers (2 35lb db's) 
• 10,10,10,10

Work Capacity:

• On the minute for 20 min
• 10 Deadlift (2 35lb db's)
• 10 Military Pushups (chest must hit the floor every rep)
• 10 Tuck Jumps

Durability:

• 1 mile timed run: (5:13)
• Yoga, active stretch 10 min

Notes:

• Body: good
• Nutrition: Clean
• I crave carbs in the morning so I usually try to get a slow digesting carb of some sort in there otherwise I completely tank for energy during the day. Bfast lately has been grapenuts or oatmeal. I will try adding a protein in from now on.
• Workout:
• Push press went well and I was pleased with my splits.
• Man makers are awful every time. They are by far my least favorite exercise. Split them up into 4 x 10 with short breathers in between. Took about 15 min to complete 40. Every time I lost count I added 1 rep as a punishment so I did at least an extra 4 or 5.
• Work capacity was a lung burner. Finished each round in about 30 seconds so had 30 seconds to rest before the next round. I really focused on form on the DL's and pushups. Chest hit the deck each push up for a rep to count.
• I was very pleased with the durability. I rested approx 5 min after WC before hitting the run. I sprinted the entire thing and literally had nothing left in the tank after. This is a PR for me so I am happy that I pushed myself.My lungs were on fire following. Walked a while to stretch the legs out after.