Thursday 12-15-11

back in the north land.
got back from Charlotte yesterday and spent the late afternoon catching up at work! sweet!
went to bed early and caught a couple extra hours this am.
back in the groove tomorrow.

Monday 12-12-11

Monday. Yippee!
up and out a little late into the chilly am! brrrrrrrr. would have been nice to roll over but had to get some work done. going to be out of town for a couple days for work so most likely wont have access to a facility.

warm up
3 rounds
run 800m
10-pull ups
20-push ups
30-squats
-digging this little change of pace on the warm up. its definitely a fun change.

squat
8-135
6-185
3-3-3+
215
245
275-5 6-fail
-worked up to sets of 3. 215 was solid. 245 good. wanted to get some good reps at 275 as last week i felt i suffered a little and wasn't happy with the result. got 4 solid good reps. 5 was a little heavy and 6 i got stuck in the bottom. couldn't push thru. solid work regardless.

BBB protocol
5x10 @ 175
-worked thru these fairly quickly. good solid deep reps. worked form and drive out of the hole.

Bench
10-135
3-3-3+
165
195
215-10
-got 10 solid reps at 215. felt good. little heavy on the last 2 but otherwise moved it well. not bad for adding it on to the end of a squat workout. figured i would get this in as i have a super early flight tomorrow and won't be able to hit the gym.

BBB
3x10 @ 135
-just pushed these out as a finisher.

not time for plyo. will try to hit the foam roller tonite.

Friday 12-9-11

TGIF!
been a long week... glad its almost over.
up and out into the chilly air!

warm-up
3 rounds
run 800m
10-pull ups
20-push ups
30-squats
-again mixed it up a little and like the new format. may stick with this for a little while. maybe mix in some different body weight stuff.

Press
10-45
8-75
6-95
5-5-5+
115
135
150-8
-felt pretty good pressing today. nice change as lately its been a goat of mine. got 7 solid reps. failed 8, reset and got an 8th. good stuff.

Met-con
5 rounds
9-push press 95#
15-24" box jumps
21-kettlebell swings
-17:00 +/- on the wall clock.
-good effort. great finisher. tough in the 3rd and 4th round. may need to start doing more 5 round met-cons to build more endurance across greater time domains. maybe look back into the seal fit met-cons.

plyo
foam roll
-worked out the kinks and cooled down a little.
-good days work and happy to have gotten it in.

Thursday 12-8-11

Thursday. almost rolled over but up and out.

warm up
4 rounds
run 400m
10-pull-ups
10-push ups
10-squats

3 rounds
10-hip extensions
sampson stretch
-switched it up a little this am to add some variety. worked thru the first 4 rounds pretty quick.
-used the hip extensions and sampson to get loose for the deadlifts to come.

Deadlift
10-135
6-185
5-5-5+
205
230
260-15
-15 solid reps at 260. good form and felt good. did i have any more in the tank? not sure. feeling solid. been a rough week back and little sore so happy with the numbers.

Met-con
run 400m
21-deadlifts 155
21- kettlebell swings
run 400m
15-deadlifts
15-kettlebell swings
run 400m
9-deadlifts
9-kettlebell swings
11:20+/-
-solid effort. good stuff. smoked after this.

plyo/yoga
foam roll

-for a day that i would have liked to roll over i got up and got it done. sometimes 98% of victory is just showing up!!

Wednesday 12-7-11

rest day.
woke up sore, tired and not motivated to go out into the rain. rolled over.
have a late meeting tonight so figure the extra hour or two wouldn't hurt.

taking the rest day and looking forward to tomorrow's deadlift day.

peace.

Tuesday 12-6-11

Tuesday. yeah i would have liked to roll over. but i didn't. and that was victory....

Warm up
run 1 mile 7:30
3 rounds
5-pull ups
15-wall ball w/20# ball
15-wall ball sit ups w/20# ball
-changed it up a little. the dynamax balls were in the back so it was nice to use those for a change. good opener.

Bench
10-45
10-95
8-135
5-5-5+
155
185
205-10
-solid all the way thru these. feeling a little better than yesterday.

3 rounds
8- bench @ 135
10-dips
-used this as assistance. solid. pretty worked by the end.
 
Met-con
20min AMRAP
row 250m
25 push ups
9-1/2 rounds
-oh my. chest was smoked by round 3. the rows were good. solid pace. strong. the push ups were hard by round 3+ got 9 rounds and then just finished with 500m on the rower to burn out the clock. by them the push ups were 5-5-5-3-3-2.....etc...

foam roll
plyo
-legs were feeling it from yesterday and the rowing today. rolled them out.
-tomorrow is a strength rest day but want to get in and get some work done. maybe a long met-con?

Monday 12-5-11

Monday. argh
so last week was a wash. just not motivated, not feeling great, etc.....
back in the ring this am.

warm up
run 1.5 miles 7:30 pace
3 rounds
5-pull ups
10-push ups
15-squats

-felt pretty solid all the way thru here but could tell it had been a few days since i forced the body to be a little uncomfortable.

Squat
10-135
8-165
6-185
5-5-5+
200
230
260-5
-only got 5 at 260. the last rep was a little sticky in the bottom and a fight to get back up.
wasn't feeling it today. the 200 and 230 felt heavy. argh. off day maybe.....

met-con
10-squats 175
10-burpees
10-squats 175
20-kettlebell swings
10-squats 175
10-burpees
10-squats 175
20-kettlebell swings
10-squats 175
10-burpees

-10:00 just about on the nose. maybe a hair under on the wall clock. brutal. legs are smashed. solid work all the way thru. the last 2 rounds of squats were hard. felt good to get it done and be back in action somewhat. see how we feel tomorrow am.

plyo
foam roll
-working a few of the kinks out. had a little back pain over the weekend. must have tweaked it a bit so working on loosening it up a little.