Tuesday 7-8-14

Tuesday.
-back from a week of vacation in the woods.
-awesome time.

now back to reality...

Friday 6-27-14

Friday...
TGIF!

-this week has completely kicked my ass..
-just a rough schedule and knocked me off my game.

-vacation next week!

-back in when I return!

Wednesday 6-25-14

Wednesday...
-had another meeting last night that ran till 10.
-home late, not enough sleep etc...
-rolled over.

Will be back in tomorrow to hit it hard.

Tuesday 6-24-14

Tuesday.
-had a late meeting last night and rolled over this am.
-needed it.

back at it tomorrow.

Monday 6-23-14

Monday..

Dynamic warm up

Run 1 mile
8:00

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Squat/Press superset

Squat
10-45
5-135
5-185
5-200
3x5@210

Press
10-45
5-65
5-85
5-95
3x5@110

solid all the way thru there.

Met-con
30 burpees.
-was cashed after the whole deal.
-cranked out 30 for the fun of it.

-off to the salt mine

Friday 6-20-14

Friday.

TGIF!

Dynamic warm up

Run 1 mile
8:00 pace
-solid.
-may kick this up to 1.5

3 rounds
5-pull ups
10-push ups
15-squats

Squat/press supersets

Squat
10-45
5-135
5-185
5-195
3x5 @ 205

Press
10-45
5-55
5-85
5-95
3x5 @ 105

-solid all the way thru here.
-presses were a little heavy but all 3 sets were solid.

Met-con
3 rounds
7 burpee
9-kettlebell swings 44#
12-box jumps 24"
-box jumps were a little slow as I stepped down off the box.
-was pretty smoked by the end.
-solid work.

-Foam roll.

-off to the salt mine

Thursday 6-19-14

Thursday.

Rest day.
-Rolled over this am.
-was a little beat, little under slept and a lot under motivated..

Back at it tomorrow.