Weds 2-23-2011

part 1. around 3pm.
20 minute z1 Airdyne, around 54 rpm on the new bike
20 minute mobility: mostly hip openers.

part 2. 530pm.
LUMBERJACK 20
20 Deadlifts (185)
Run 400m
20 KB swings (1.5pd)
Run 400m
20 Overhead Squats (85)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20")
Run 400m
20 DB Squat Cleans (25#)
Run 400m
TIME: 23:18

Thoughts on this: went hard out of the gate, wore out my lower back with lazy/fast deadlifts. Maybe am overextending back when I run, too? By dumbbell cleans was very fatigued in posterior chain, didn't have good posture and body mechanics were whacked out. Dumbbell work is excellent for me right now: need to develop stability and symmetry.