Thursday 12-20-12

happy end of days eve!

still not feeling super. grabbed a couple extra hours this morning.
hopefully back in action tomorrow.

Wednesday 12-19-12

took the day off.
still not feeling 100%. got to bed early and slept in.

back in the swing tomorrow.

Tuesday 12-18-12

Tuesday
-after the way i felt yesterday i took this am off.
-was off a little all day. just not 100% maybe 65%
-had a meeting last night anyway and got home a little late so figured the couple extra hours would help.

make at it tomorrow.

Monday 12-17-12

Monday. eh....
-woke up feeling like shit. figured it would pass. it didn't.

warm up
run 2 miles
8:00
-felt ok here. little off. not much pep.

3 rounds
5-pull ups
10-squats
10-walk outs
10-push ups
10-walking lunges.
-added in the pullups as they need work.
-felt pretty gassed getting thru this and knew i was having an off day.

squat.
10-45
8-135
6-185
5-225
5-3-1
245
285
315-1
-was hoping for 3 at 315. just had very little juice. 245 and 285 felt heavy. no snap in the legs.

Press BBB
10-45
5X10 @ 95
-pushed thru these. was gassed by the end.

Plyo
Foam roll

-just an off day. no worries.

Friday 12-14-12

TGIF!

warm up
run 2 miles
8:00 pace. solid.

10-pull ups
10- deck squats
10-walk outs
10-push ups
10-walking lunges
-just 1 extended rounds today.

Deadlift
10-45
8-135
6-185
5-225
3-3-3
245
280
315-7
-felt a little off today. not great but pulled these reps well. used the straps. form a little broken down on the last 2. probably had 1 or 2 in the tank.

Press
10-45
8-75
6-95
3-3-3
120
140
155-3
-got 3 solid reps at 155. no push. little dip and drive. failed the 4th rep.

that was it for today. running a little long. good Friday.

Thursday 12-13-12

slept right thru the alarm.
oops.
oh well. went to bed late and i guess i needed the extra rest.

back at it tomorrow.

Wednesday 12-12-12

12-12-12

warm up
run 2 miles
8:00
-solid. felt pretty good. need to keep at this.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-worked thru these steady. took a few seconds between rounds.

Turkish Get-ups
2-l/r bodyweight
2-l/r 35# kettlebell
2-l/r 35# kettlebell
2-l/r 55# dumbbell
1-l/r 65# dumbbell
1-l/r 65# dumbbell
1-l/r 65# dumbbell
1-l/r 45# barbell
1-l/r 55# barbell

-the turkish get-up is s sneaky little exercise. great movement. didn't go to heavy. tried to get the movement back. played around with the barbell just to see. would like to get some weight on those. this may be my go to on wednesday for active recovery.

Plyo
Foam roll

-solid effort. good day.

Tuesday 12-11-12

Tuesday

warm up
run 2 miles
8:00 pace
-solid effort, for not wanting to even get on the treadmill this am.

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

Bench
10-45
8-95
6-135
5-155
3-3-3
175
200
225-7

met-con
6 rounds on the minute
2-135# powerclean
5-chin up
5-push up
-first 4 rounds weren't bad. then the chins got me. arms locked up. just shot.

Plyo
Foam roll.

active recovery tomorrow.

Monday 12-10-12

Monday. Yippee!

got in on Sunday to make up for last week.
warm up
run 1 mile
8:00

3 rounds
5-pull ups
10-push ups
15-squats
-solid effort. good warm up.

Press
10-45
8-75
6-95
5-5-5
110
130
145-5
-pretty solid thru these sets.
145 got heavy.

Met-con
10 min amrap
30yard prowler push w/95#
30yard sprint
walk 30yard to recover
-10 rounds.
-brutal and effective.

plyo
foam roll

Monday
warm up
run 1.25 miles
8:00

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

Squat
10-45
8-135
6-185
5-215
3-3-3
230
265
295-5
-5 reps at 295. solid. maybe had 1 or 2 still in the tank. maybe..

Press- BBB
10-45
5x10 @ 95
-these were brutal. the 4th and 5th set was rough. worked thru.

Met-con
21-15-9
dbl kettlebell floor press 35#
pull ups
-not sure on time. the pull ups took a little while. they got ugly. need to work on them again. out of practice.

plyo
foam roll

Friday 12-7-12

TGIF!

warm up
run 1 mile
8:00 pace

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

Bench
10-45
8-95
6-135
5-5-5
160
185
210-5
-solid.

Deadlift
10-45
8-135
6-185
5-5-5
225
260
295-6
-no straps. grip was the limiter on the last set. had to regrip a couple times. straps definitely allow for more training reps.

Met-con
4x400m
6:20 pace
1:00 rest

plyo
foam roll

-felt good to get back at it.
-looking to get some days in over the weekend and back to regular schedule next week.
 

Thursday 12-6-12

wrote today off.
another meeting last night. not enough sleep.

thankfully done with those for a while and can get back to regularly scheduled non-sense...

Wednesday 12-5-12

have a crappy week of meetings. got home late again. argh.
rolled over at 4:30 and had no gas.

went back to sleep. no biggee

another meeting tonight and then done for a little while.

Tuesday 12-4-12

Tuesday.
out late at a meeting last night. should not have taken that long......grrrr
slept thru the alarm.

oh well.

rest day.

Monday 12-3-12

Monday. argh. feels like one.
didn't want to get out of bed and felt kind of crappy but got up anyway.

warm up
run 1.5miles
8:00 pace. felt ok.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt ok. little sluggish. little tight in the low back

Squat
10-45
8-135
6-185
5-5-5
225
255
285-5
-probably could have used an extra warm up set. felt solid thru these.
-285 was heavy but the reps were solid. wasn't feeling super so happy with this.

Press-BBB
10-45
5X10 @ 95
-these are tough.

Met-con
30-20-10
kettlebell swings- american
Wall ball- 18# ball
-7:00
-solid effort. gassed at the end.

Plyo
Foam roll
-thats it for Monday. happy back to work............

Friday 11-30-12

TGIF!
-definitely could have rolled over this am. but did not....
-sometimes the hardest thing to do is just get up and brush my teeth.....

Warm up
run 1 mile
8:00
-didn't feel like running but this went by quick and easy

3 rounds
5-pull ups
10-push ups
15-squats
-quick and solid.

Press
10-45
8-75
6-95
5-3-1
125
140
160-3
-maybe should have thrown in one more warm up set.
-160 took a little push off the bottom and i failed on a 4th rep attempt.

Squat-BBB
10-160
10-205
10-205
10-205
10-205
10-135 with 2 second pause at bottom.
-these were as brutal as i expected.
rested about 2 minutes between rounds.

Met-con
3 rounds
5-l/r 1 arm KB swing
5-l/r KB snatch
5-l/r KB overhead squat
-quick. not so bad except for the overhead squats. weird and harder than i expected.

Plyo
Foam roll

Friday. yippee!

Thursday 11-29-12

up and out.

warm up
run 1 mile
8:00pace.

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

Bench Press
10-45
8-95
6-135
5-3-1
185
205
225-8
-solid thru this. felt pretty good.

Deadlift
10-45
8-135
6-185
5-225
5-3-1
255
290
320-8
-all set except for the last were without straps. used straps on the last set and rocked out 8 reps.
-probably had another 2 in the tank. solid.

Met-con
3 rounds
row 500m
20-wall ball
20-kettlebell swings
11:00
-worked thru this fast. all the wall ball and swings unbroken.

Plyo
Foam roll

Wednesday 11-28-12

Rest day?.
oops.
kind of unintentional. slept in this am as the alarm did not go off.

oh well.

back at it tomorrow. maybe for the best. wasn't feeling 100% yesterday at all.

Tuesday 11-27-12

Tuesday
-up and out. felt like crap this am. had a meeting last night and probably didn't get enough sleep.
-up and out anyway.

Run 1 mile
8:00 pace.
-legs still a little heavy from the 5 miler, or just sluggish in general.

3 rounds
5-pull ups
10-push ups
15-squats
-worked thru this quick and steady.

Squat
10-45
8-135
6-185
5-225
5-3-1
240
270
305-2
-got 2 solid reps. probably had a couple in the tank. felt good. heavy but solid.

Press- BBB
10-45
5X10 @ 95
-sets 4 and 5 were brutal. but thats the point i suppose

Met-con
6 rounds
35 yard prowler push w/185#
35 yard sprint
-walk back to recover

-solid effort all the way thru. hurt pretty good by the end and that of course is the point.

plyo
foam roll

Monday 11-26-12

Thanksgiving weekend wrap up

Thursday
5mile Turkey trot
41:19
solid 8:15 pace.
felt ok. longest run in a while.

Friday
-slept in and rested.
-felt good after the run. no major soreness etc.

Sturday
-lazy again. had a bunch of other stuff to do.

Sunday
-back in the game
run 1 mile
8:00 pace
-legs a little heavy.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid. but feeling the couple days off.

Deadlift
10-45
8-135
6-185
5-215
3-3-3
235
270
305-8
-8 solid reps at 305. good stuff

Press
10-45
10-70
8-95
3-3-3
115
135
150-5
-5 reps at 150. little drive off the bottom. solid reps.

-that was it for Sunday.

Monday
-slept in.
-still off my schedule. back at it tomorrow for heavy squats.

Wednesday 11-21-12

Wednesday, which is sort of Friday.. long weekend coming!

run 2 miles
8:00 pace.
-solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved thru steadily. little sluggish

Bench press
10-45
8-95
6-135
3-3-3
170
195
225-5
-felt good thru all the reps. 225 was pretty easy.

Deadlift- BBB
10-135
5x8 @ 225
-kept and overhand grip to work on the hand strength. solid sets. good form. concentrated on keeping it tight.

plyo
foam roll
-spent a little extra time working out the kinks.

probably up for the Turkey trot tomorrow. yippee!

Tuesday 11-20-12

Tuesday.
rolled over this am.
tired....
gonna hit it tomorrow and then most likely run the Turkey trot 5 miler on Thursday am.

not a bad deal to take today and then use tomorrow to work out some of the kinks.

Monday 11-19-12

Monday. yeah.
short week at least. yeah!

Sunday recap
4.5 mile trail hike with the boy. good stuff!

Monday
run 2 miles
8:00 pace
-solid effort. felt good.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-worked thru these consistently. little pause between rounds.

Squat
10-45
8-135
5-185
3-3-3
225
255
290
-290 was solid. 255 felt a little off but got it together for the heavier set. not as explosive out of the bottom but will take it.

Press- BBB
10-45
3X10 @ 95
-worked on the form. good consistent reps.

Plyo
Foam roll

-solid effort for monday am.

Friday 11-16-12

TGIF!
went to bed early last night as i was zonked. still wanted to sleep in. lol
rolled over and got up. yeah!

warm up
run 2 miles
8:00 pace.
-solid effort here. felt comfortable in the pace. nice opener

3 rounds
5-pull ups
10-push ups
15-squats
-couple rounds here just to get the muscles loosened up.

Press
10-45
8-65
8-85
5-100
5-5-5
110
125
140-5
-140 had a little dip on the bottom. get 5 solid reps. felt ok. neck and shoulders tight.

Dips
3set of 10
-3 sets of 10 at bodyweight. used to do lots of these. may be bringing them back.

plyo
foam roll
-spent some time trying to fight out the kinks.neck still tight.

TGIF!

Thursday 11-15-12

up and out. tired. mild headache.

warm up
run 1 mile
8:00 pace.
-kicked the pace up a little and felt solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
5-pull ups
-solid. little slow. little tired/off the game but fought thru.

Deadlift
10-45
8-135
6-185
5-5-5
225
255
290-5
-solid work sets. good form. 290 was heavy but not crazy.

Squat BBB
3x10 @ 185
-these were tough. good sets though.

Chins
3x10
-last set was broken up. the first 2 were unbroken.

Plyo
Foam roll

its Thursday. already looking forward to the weekend. grrr.

Wednesday 11-14-12

Rest day.
had thought about a LSD run/row active recovery type deal.
got home late and the body wanted the sleep this am. did not argue.

back in the swing tomorrow.

feeling pretty good. usual soreness. thought it might be worse today but wasn't all that bad.

Tuesday 11-13-12

Tuesday
got home late from a meeting and could have easily bagged it this am but got up and got out into the rain.. yuck.

warm up
run 1.5 miles
8:20
-solid effort. pace was easy.

3 rounds
10-med balls
10-med ball sit-up
10-push ups
-little different this am. felt like changing it up a bit.

Bench Press
10-45
8-95
5-135
5-5-5
165
185
205-8
-felt solid. left 2 solid reps in the tank on this.

Deadlift- BBB/Met-con
8-135 w/u
3 rounds
8-225# dl
5-pull ups
-worked thru this met con style. fast.
-felt pretty solid. 3rd round was tough.

Conditioning
run 2x800m
rest 1:00 between
7:20 pace
-felt pretty good. pace was solid. was a little spent at this point.

Plyo
Foam roll
-needed this today.feeling it from yesterday.

Monday 11-12-12

holy cow its been a while....
between work travel, hurricanes, nor'easters, and lazyness i have been out of the loop.
grrr....
but up and out this am. it was a mental battle. get up, roll over, get up, roll over.....
but got up and out.

warm up
run 1 mile
8:20 pace. slow and easy.

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

-worked thru this steady. not fast but steady. added the pull ups and will increase up to 10 reps.
-felt like i hadn't done it in a while...

Squat
10-45
10-45
5-135
5-185
5-5-5
225
255
225
-went back to 225 after the 255 so as nit to cripple myself for tomorrow...
-felt ok. 255 was heavier than it should have been. will get back.

Press- BBB
10-45
3x10 @ 75
-solid reps, good speed, good form.

conditioning
row 2500m
8:45 +/-
-solid pace. good effort. felt pretty good.

foam roll
plyo
-rushed thru this but got a little in. will focus more tomorrow. 

peace.

Friday 10-12-12

Failed this am. rolled over. lazy....worn out? not sure. long week.

got a big weekend planned. leaving tonight to go camping. should be a blast but chilly and some late nights for sure.

back on track Monday. consistency is the key and i have been dropping that ball lately.

big picture....

Thursday 10-11-12

grrr.
got home late from a meeting again last night. didn't get to bed till to late and the alarm came way to early.

rolled over.

got some prep to do tonight for this weekends camping excursion..

will get back in tomorrow and have at it!

Wednesday 10-10-12

Rest day.
rolled over this am. had 3 good solid days in a row and could use the day off.

recover. recharge.

Tuesday 10-9-12

Didn't want to get out of bed this am. would have been happy to roll over but.....gotta get it on.

warm up
run 1 mile
7:40
-feeling good on these. as good as you can feel rolling right out of bed and into it.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid effort all the way thru. shoulder still a little twingy at times.

Bench
10-45
8-95
5-135
5-5-5
160
185
205-10
-10 reps at 205.
-solid. widened my grip and it made a big difference.

RDL-BBB
5X10@135
-moved thru these quickly but efficiently and for form.
-will most likely up the weight a little next week on these.

Met-con
Cindy
10-rounds
-11 minutes maybe? not really for time.
-pullups were the limiter. took a while to get into the groove. need to get back to work on these.
-smoked by the end. was feeling flat and this just crushed me. need more of this kind of work apparently.

Plyo
Foam roll

Monday 10-8-12

Monday 10-8-12
weekend re-cap.

Saturday
-yard work. pushed mower and blew some leaves.

Sunday
-hit the gym for a little bit.
run 1 mile-7:45
3 rounds
10-deck squat
10-walk out
10-push ups
10-walking lunges

Press
10-45
8-75
5-95
5-105
5-3-1
120
140-5
155-4
-did 5 at 140 by accident. oops!
-felt pretty solid all the way thru. 155 was heavy and took a little push off the bottom. failed on the 5th rep.
-pretty solid work. will continue to try to bring this up.

Deadlift BBB
5x8 @ 225

plyo
foam roll

Monday
up and out into the chilly am! fall is in the air.

warm up
run 1 mile 7:45
-solid effort here

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

Squat
10-45
8-135
5-165
5-195
5-5-5
210
240
275-5
-solid work sets. 275 was heavy but the reps were solid.
-was a little meh today. had to dig down and psych up for the last set.

20 @ 135
-added a burnout set. just because. good stuff.

Conditioning
3 rounds
100y walk with 2 35lb Kettebells in the front rack position
rest 1 minute between rounds
-any time the bells come out of the rack position or touch ground is a 8 burpee penalty

-no burpees for me. all rounds completed in the rack position and did not but the bells down.
-that was the goal. unbroken.

100-35lb russian swing unbroken
-got them all. unbroken. no stops no rest.

Plyo
Foam roll
-shoulders are a little sore today. tried to open them up a bit.

Friday 10-5-12

had quite a day yesterday. lousy on so many levels....

rolled over this am. really needed it. was shot. physically and mentally.

will make up todays workout tomorrow am.

recharging......

Thursday 10-4-12

Thursday.
was up a little later than i should have been last night watching the debates. no comment here.
up and out. a little slow moving today.

Warm up
run 1 mile
7:50

3 rounds
10-deck squats
10-walk outs
10-push up
10-walking lunges
-felt a little tired. a little slow. but soldiered on and got it done.

Deadlift
8-45
8-135
5-185
5-215
5-3-1+
245
280
310-7
-narrowed my grip a bit and i think it really helped solidify my position. 310 for 7 was solid. probably left a couple reps in the tank and felt strong off the floor. excellent.

Squat-BBB
5x8 @ 200
-first set was heavy. should have thrown in a few lighter reps but oh well.
-these were smokers by the end.
-solid form and depth though so thats was good.

Met-con
Run 1 mile
7:45 pace
-figured to book end the day with mile runs. felt ok. just wanted to get done. not much juice at this point.

Plyo
Foam roll

-gonna be a long and busy day..

peace

Wednesday 10-3-12

Gloomy foggy am. yuck. but up and out.

warm up
run 1 mile
7:50 pace. still solid. need to think about upping the mileage and speed.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid thru there. better than Monday.

Bench Press
10-45
8-95
5-135
5-165
5-3-1+
180
205
225-5
-got 5 solid reps at 225. felt good.

RDL- BBB
5x8 @ 135
-these were solid and helped to stretch out the hams which were a little tight after Monday.

Conditioning
3 rounds
70yard farmers carry 85# dumbbell each hand
10-burpees
70yard overhead carry 80# bar
10-burpees
-this was tough. the 85# dumbbells got heavy fast! pushed thru pretty quickly. definitely a smoker.

Plyo
Foam roll

Tuesday 10-2-12

Got home late last night and got to bed later...
woke up at about 3:30 and rolled over. woke up again ay 5:30. oh well.

back at it tomorrow.

Monday 10-1-12

Monday. back in the ring. had a lazy week last week.

warm up
run 1mile
8:00 pace.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt solid on the run. little sluggish on the 2nd and 3rd round here

Squat
10-45
5-135
5-165
5-200
5-3-1
230
265
290-3
-got 3 reps at 290. felt solid and definitely had another in the tank. was a little off on my rack position. back was slipping down a little. altered my hands to get a better low bar position. felt pretty good.

Press- BBB
10-45
5X10@75
-changed up my grip a little bit and narrowed my position on the bar. wanted to test it out. felt solid.
gotta get back into the BBB protocol.

Met-con
CFI Baseline
row 500m
40-squats
30-sit ups
20-push ups
10-pull ups
6:00 +/- on the wall clock. solid effort all the way thru.

Plyo
Foam Roll.

back in the groove.

Tuesday 9-25-12

weekend re-cap.
camping Saturday thru Monday. little wet Saturday night other than that a great time!
little tired this am so rolled over....
will make it up tomorrow and get back in the groove.
brought the vibrams but never had a chance to sneak out for a few miles. would have had to do it early in the am. all good.

Friday 9-21-12

up and out without the alarm. weird. just woke up at 4.

warm up
run 1 mile
8:00 pace. solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little tight today. not sore. just tight. stiff maybe.

Deadlift
10-135
8-185
5-215
3-3-3
230
265
295-5
-felt strong all the way thru here. used straps on the last set. probably had a rep or 2 in the tank.

Press
10-45
5-75
5-95
3-3-3
115
130
145-4
-130 went up well. 145 needed a little push off the bottom. got 4 solid reps and failed on 5.

Conditioning
4 rounds
50m tire flip
10r/10l kettlebell snatch

12:00
-the tire flips were about 25 flips per round.
-snatch were a good compliment to the presses.
-solid effort and fully gassed by the end of the 4th round.

Plyo
foam roll

-camping this weekend thru Monday. maybe get a trail run in if time allows. we'll see.

Thursday 9-20-12

rolled over this am.
not the worst thing.
got home late and didn't get to sleep till about 10:30. 4:00 came quick...
will be doubling it up tomorrow to play catch up.

Wednesday 9-19-12

Hump day... yeah..

warm up-
run 1 mile
8:00 pace. this was solid. looked at the clocked and was already over the mile.
will either up the distance a little or up the pace.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walkign lunges
-solid and moved thru with some speed.

Bench press
8-45
8-95
6-135
3-3-3
165
190
215-5
-felt ok. left shoulder seemed to lag behind on the 215's. got 5. 5th was a grinder.

conditioning
-plan was to row. rower was counting meters? WTF! grrr
-plan b

3 rounds
20-wall ball
30-kettlebell swings
10-plyo push ups
-this was an impromptu WOD and a smoker. was gassed after 3 rounds. good stuff.

Plyo
Foam roll

-back at it tomorrow.

Tuesday 9-18-12

Tuesday.
must have turned off the alarm instead of snoozed it. oops. woke up 20 mins before i was supposed to be at work....
oh well.

feel pretty good this am.
had a shit day at work yesterday. just one of those days.....got home and felt like i got run over.

back at it tomorrow.

Monday 9-17-12

Happy Monday.
-had a pretty chill weekend. yard work Saturday. chill Sunday as part of the fam was down with a stomach bug. yuck!

Warm up
run 1 mile
8:00 pace.
-solid. easy? well sort of. good warm up

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid all the way thru here. 3rd round have to concentrate on the deck squats to get full extension and keep good form.

Press
8-45
5-75
5-95
5-5-5
105
120
140-5
-had to use a little push off the bottom on the 140. got stuck on the second rep but was able to drive them thru with a little push. felt ok for not having pressed in a while. still need work here and will be adding in more of these.

Squat
5-140
5-185
3-3-3
215
250
280-3
-felt pretty solid on these. 280 went up well. little slow on the 3rd rep out of the hole but still solid. good depth and drive.

conditioning
4x800m
2:00 rest between
6:55 pace.
-solid. wanted to only do three but did the 4th and was glad. see how the legs feel tomorrow. pace felt good. pretty gassed by the end. will continue to work this type of protocol and maybe mix in some longer runs outside.

plyo
foam roll
-should have spent some time on this yesterday. feel pretty good.

Friday 9-14-12

TGIF!
i rolled over this am. didn't get enough sleep the other night and it was catching up to me.
will make it up tomorrow.
feeling pretty solid after a good day yesterday. looking to lock back into the groove.

happy Friday!

Thursday 9-13-12

up a little late but still got out and went to do some work!

warm up
run 1 mile
8:00 pace. this is pretty steady now and the soreness in the legs is subsiding.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid all the way thru this. little sore here and there.

Deadlift
8-135
5-185
5-5-5
215
245
280-5
-solid work here. no straps. grip started to slip on 5th rep. definitely had a couple more in the tank.

Squat
5-5-5
200
-using this as the BBB template. felt solid. good depth.

Conditioning.
3 rounds
run 400m
30-kettlebell swings
20-push ups
-9:40 +/-
-felt pretty strong. was wasted by the end. runs at 7:13 pace.
-good stuff.

plyo
foam roll
-working out the kinks still. but feeling better.

Wednesday 9-12-12

Rest day.
had planned to get up and got for a road ride.
i snoozed the alarm a couple times and then snoozed it again. nice and comfy in bed.

-could have used a mobility session this am to flush some of the soreness. not to bad overall.

back in tomorrow.

peace.

Tuesday 9-11-12

9-11 Never forget.

up and out again today. trying to get back into the groove. feeling it in the legs a bit today.

Warm up
run 1mile
8:00 pace. had conversation with a guy i hadn't seen in a while. felt solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt solid. little sore but opened up by the third set.

Bench press
5-45
5-95
5-135
5-5-5
155
185
205-5
-felt pretty strong all the way thru. only went for 5 on the last set but had a couple more in the tank.

Romanian deadlift/Pull-up
8@135 rdl
5 pull ups
-superset. worked thru fairly quick but watched the form on the RDL.

Conditioning
row
4x500m
2:00 rest between
all sets roughly 1:40 or so.
felt good.
gassed after.

Plyo
Foam roll
-definitely feeling it here. sore and stiff. worked thru it. should pay dividends later.

Monday 9-10-12

Monday 9-10-12
-back? hopefully. been a tough August. bike race, bike crashes, stress, beer, poison oak.....and then it became September and now its time to get back in the ring...

warm up
run 1 mile
8:00 pace. solid effort. not bad. legs felt good. we'll see what happens later in the week.

3 rounds
10-deck squats
10-walk outs
10-puhs ups
10-walking lunge

-solid all the way thru. paced it and felt pretty good. little rusty obviously. see where it hurts tomorrow

Squat
5-45
5-135
5-185
5-5-5
200
230
265-3
-left 2 in the tank on the the 265 set. being cautious. forst day back not looking to be crippled tomorrow. depth on all sets was excellent.

Deadlift
3x5
225
225
225
-used a little higher than the BBB weight for sets of 5. am going to mix up the strength work with some alternating sets etc. may switch back to true BBB once i get back in the rhythm. for now more of an overall body work feel.

Conditioning
run 4x400m
1:45 rest between sets
7:15
7:00
6:45
6:30
-kept kicking the pace up as i went. trying to find a sweet spot. again felt pretty solid. see how trhe legs are tommorrow.

plyo
foam roll
-spent extra time here and will continue to focus on this. need to get better mobility etc.. hopefully this also helps work out some of the soreness.

back tomorrow.

Friday 7-27-12

TGIF!
friday. up and out into the muggy morning.

warm up
run 1.5 miles
7:40 pace
-pace felt solid. will continue with this and progressively make it a little longer and a little faster

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid all the way thru this as well

Strength-double session

Deadlift
6-135
5-185
5-225
5-5-5
255
285
315-5
-315 was heavy. used straps and the form was a little sketchy. they came up pretty fast just not 100% happy with the form.

Press
8-45
5-95
5-5-5
115
135
155-3
135-4
-failed on the 4th rep at 155. little hip drive out of the bottom as well. little behind on my presses. will be focusing on this a little more.

plyo
foam roll
-pretty shot after the deads and presses so spent the little extra time on mobility.

will be on the bike working on the course all weekend so will get plenty of steady state cardio in there!

peace.

Thursday 7-26-12

Thursday
rest day.
letting the body recover a little. legs were sore yesterday. better this am.

back at it tomorrow.

Wednesday 7-25-12

up and out. back to the old schedule so i was able to roll over for a few minutes.

warm up
run 800m
row 1000m
-run pace was 7:40
-row pace ? battery died on the display so had to count strokes.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunge
-solid all the way thru this.

Bench press
5-45
5-95
5-135
5-5-5
175
200
225-5
-solid all the way thru. felt pretty good.

met-con
2 rounds
25y prowler push #180
20-push ups
25y prowler
20-kettlebell snatch 10r/10l
25y prowler
10-pull ups
25 yard prowler
20-1 arm kettlebell swings

-this was a spontaneous decision. figured it would change it up a little bit.
-solid effort. definitely a hurter on the second round. 3 rounds would have been brutal

plyo
foam roll
-needed to get back at this. feeling a little tight.

Tuesday 7-24-12

Tuesday am
-back in the saddle.

warm up
run 1.5 miles
7:50 pace.
-felt good. solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-added the extra walk outs and going to keep them in i believe. may continue to modify this slightly.

Squat
5-45
5-135
5-185
5-5-5
225
255
290 2-f-2
-worked up to 290 for 5. the 255 for 5 was solid. felt good.
-290 was heavy. got 2 solid rps and then got stuck in the bottom on the 3rd.
-re-racked and reloaded the bar and got 2 more solid reps

5-225
-did 5 at 225 for good measure.

short on time this am. still coming in early so had to get moving.
solid effort. felt pretty good. felt good to move some heavier weight.

peace.

Monday 7-23-12

Monday am.
rolled over. had a long weekend in the woods. figured i could use the extra hour and didn't feel like getting up and out into the rain.

good weekend on the bike. logged some miles prepping the course for August.

almost there.

back to the gym tomorrow. need to start hitting it harder and more consistently.

Friday 7-20-12

TGIF
been a long week.

rolled over this am. little knackered from the week. bummer. should have got up and hit it hard. will make up for it over the weekend maybe. supposed to be sweet outdoors so going to try to take advantage of it. maybe some course recon and a little maintenance. we'll see.

rain today. oh well better than over the weekend.

peace.

Thursday 7-19-12

up and out.

warm up
run 1.5 miles 8:00
-solid. pace still feels easy. little sluggish this am.

3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
-solid as well. moved thru fast.

Deadlift
5-135
5-165
5-195
5-225
5-255
3-285
1-1-1
315

-felt great all the way thru. was supposed to deload/reload these. was feeling frisky so just kept going.
the singles were solid. last one the form started to breakdown a little from fatigue.

-no time for anything else.
-solid work this am.

Wednesday 7-18-12

Rest day.
feeling a little beat up this am. long hot days at the office.
took the extra hour this am.

back in the ring tomorrow.

Tuesday 7-17-12

Tuesday
-still in the game...
-could have rolled over got up and hit it hard.

Warm up
run 1.5 miles.
-8:00 pace. solid. easy even

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

Bench press deload/reload
10-45
10-95
5-5-5
115
135
165
-solid all the way thru. felt like going heavier but will be able to do that next week.

Met-con
4-6-8-10-8-6-4
kettlebell swing
24" box jump
burpee

-smoker. tried to move thru fast and efficient. felt pretty solid but was smoked by the end.
-perfect.

-had to be in early gain so that was it for the day.
back at it tomorrow.

Monday 7-16-12

back in the groove.
mountain bike ride yesterday. course recon etc...
18 miles or so.

up and out this am.

warm up
run 1 mile 8:00 pace

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

-felt pretty solid all the way thru here.

Squat- deload/reload
10-45
8-95
5-5-5
135
165
205
-felt solid all the way thru. good reps. solid depth. need to get the body used to the work again.

Press- deload/reolad
10-45
5-5-5
75
95
115
-went a little heavier than a standard deload here. felt solid.


-had to be in at 6am. so had to keep it short. solid session.
gonna be a hot one! trying to stay cool

Tuesday 7-10-12

back to reality. argh.
had an awesome week off. got in a couple of long road rides and had a blast chilling in the woods of Rhode Island.
still getting back to normal time.
slept in yesterday and today. needed a little catch up and get back on schedule.
back to the gym tomorrow.

peace!

Friday 6-29-12

skipped. failed. just didn't feel like it.
back is a little tight.
laid in bed and listened to the thunder then caught an extra hour plus.

little stressed and fatiqued.

looking forward to a weeks vacation!!! out of here Sunday.

need to recharge. taking the road bike and the running shoes.

peace.

Thursday 6-28-12

up and out. little delayed as i couldn't find my damn shoes....argh...
had to go to the back up pair...

warm up
run 1.5 miles
8:00 pace. feeling pretty solid here

3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunge

Deadlift
5-135
5-185
5-225
3-3-3
250
290
325-3
-these were solid. 290 was heavy but went up quick. 325 was heavy and a little slow off the floor but was solid. probably had another 1 or 2 in the tank.

Bench
5-135
5-165
3-3-3
185
210
235-5
-felt easy on the bench today. 235 for 5 was solid.

No met-con as i was short on time..

plyo
foam roll
-spent the time i had left on this and think it helps alot.

Wednesday 6-27-12

alarm fail......
grrr.
oh well. got a good nights sleep last night to make up for the might before.
will double up tomorrow.

Tuesday 6-26-12

up and out.
crappy nights sleep. feeling a little flat.

warm up
run 2 miles
-8:00 pace. felt solid but a little flat.

3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
-back better on the deck squats today but not very snappy still.

Squat
5-135
5-185
5-225
3-3-3
245
265
300-2
-not awesome today. started to feel heavy at 245. 300 was a stretch. 1st rep was solid. 2nd was ok. 3rd got stuck and had to bail. just didn;t have it in the legs today.

Met-con
row 750m
20-push ups

-this was supposed to be for rounds but the battery on the rower screen died. oh well.
-went in search of the jump rope but it was gone so figured it was a sign to say enough.

Plyo
Foam roll
-spent some good quality time on this. makes a big difference.

Monday 6-25-12

weekend wrap up

Saturday
slaved in the yard in the heat. got a lot done.

Sunday
Mountain bike ride. 17 miles
-broke a pedal and had to limp out on a spindle. grrr..

Monday
-rest
slept in today. back in the saddle tomorrow.

Friday 6-22-12

TGIF.
Back in the ring today. Probably for the best that i took yesterday off. back was feeling pretty solid this am. still a little twingy here and there but fairly solid.

warm up
run 1.5 miles
8:00 pace.
felt a little off on this. ok but not great.

3 rounds
10-squats
5-walk outs
10-push ups
10-walking lunge
-subbed regular squats for the deck squats as i didn't want to stress the back.
-felt ok. little tired maybe.

Deadlift
8-135
5-185
5-215
5-5-5
235
270
305
-solid all the way thru. 305 was a little slow but the reps were solid. used straps and left a couple reps in the tank. back held up well. little twingy off the ground but solid thru the rest of the lift.

Press
8-45
5-75
5-95
5-5-5
110
130
145
-solid all the way thru here. little fatigued maybe.
145 had a little pus on the bottom but solid press thru to top.

No met-con.
-doubled up the strength and ran out of time for the met-con.

Plyo
Foam roll
-spent some quality time here working on the back etc...

off to the weekend! yippee!

Thursday 6-21-12

alarm fail for the better?......
was up before the alarm and rolled over only to not have it go off...argh..

however the back is probably 90% so it might have been a blessing to let it rest.

will double it up tomorrow and see how it holds up.

another scorcher today.

stay cool!

Wednesday 6-20-12

up and out into the already hot and still air. yuck!

warm up
run 2 miles
8:00 pace. felt solid.

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

Bench
8-45
8-95
5-135
5-5-5
170
195
225-5
-225 was a little heavy on the last 2 reps but gutted them out with solid form.
-felt pretty good. building some solid strength here.

Met-con
-aborted! pulled 2 squat clean thrusters at 115 and my back got all locked up. not sure what happened but its still stiff and jacked up. called it at that.

5x15 double unders
-did a few sets of these just to keep the blood flowing so the back might loosen up. no joy.

Plyo
Foam roll
-spent extra time here trying to open up the back. definitely helped. hoping its 80% or better tomorrow.
-killing me sitting in the chair. its really tight.

Tuesday 6-19-12

Tuesday.
rest.
-had a late meeting last night and am still playing catch up from the weekend. moved rest day to today and will hit it tomorrow.

Monday 6-18-12

weekend re-cap.
Saturday
cub-scout bbq and camp out.
-great day and beautiful night to sleep in the tent.

Sunday
cub scout campout breakfast, clean up, pack up and head home.
-a successful mission!
-spent the rest of the day chilling at home with the fam.

Monday
-up and out. back in the groove.

Warm up
run 1.5 miles
-8:05 pace. little stiff in the feet. spent the weekend in the vibrams and did a 3 mile hike in them on Sat.

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

Squat
5-135
5-185
5-5-5
215
250
285-5
-felt pretty solid all the way thru these. was a little nervous going in. 215 was easy. 250 went up well. it felt heavy on the back but went up smooth and quick. 285 was solid. the reps were a little slower and the last 2 were grinders but got them all with solid form.

Met-con
4 rounds
10-hand stand push ups
10-pull ups
10-24" box jumps
10-sit ups

-solid work here. used the 2 foam pads to guage depth on the HSPU's. need to work on these but not sp bad. rounds 1-3 were unbroken pull ups. box jumps a little slow and sit ups were no issue. solid met-con.
was wasted when i finished.

Plyo
Foam roll.

solid Monday. back in the ring tomorrow.

Friday 6-15-12

TGIF!!

warm up
run 2 miles
8:20. easy pace. feeling pretty solid. little boring this am. wasn't super motivated.

3-rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
-worked thru this pretty quick and felt solid.

Press-deload
10-45
8-65
5-5-5
95
115
135
-went a little heavier than a true deload. felt solid. 135 on the 4th and 5th required a little hip drive.

Met-con
3 rounds
9-95# thruster
15-pull ups
run 400m

-was a little unmotivated but sucked it up and got to work. all thrusters unbroken. pull-ups slowed me down. sucking wind a bit on these. time to start putting them back in the warm up? maybe. runs were all 7:00 pace and solid.
-this was a definite gasser. was blown apart by the last round. perfect.

Foam roll
Plyo

solid week back. very pleased. looking forward to it getting heavy next week again.

little camping over the weekend. maybe a few runs. maybe in the gym early tomorrow. we'll see.

Thursday 6-14-12

back at it.

warm up
run 2 miles
8:20 pace. keeping it easy.

3 rounds
10-deck squats
5-walk outs
10-push ups

Deadlift- deload
5-135
5-185
5-225
3-255
3-275
-felt solid all the way thru these. deload was the 3 sets of 5 but felt solid and wanted a little more so added the sets if 3.

Met-con
12 min AMRAP
5-pull ups
10-burpees
15-walking lunges
6 rounds

-meh. felt ok. the reps were solid and the pace was consistent.  i had thought maybe 10 rounds but that wasn't happening. like this rep scheme though. will have to bank this and come back to it. all in all a solid effort.

foam roll
plyo

that was it for today. steady as she goes....

Wednesday 6-13-12

rest day.
figured after 4 days i n a row I could sleep in and catch an extra little bit.
feel pretty solid today so expect to be back at it again tomorrow!

Tuesday 6-12-12

back in again. up before the alarm actually, but let it go off and then got up.

warm up
run 2 miles
8:20 pace. again nice and easy.

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

Bench
10-45
10-95
5-5-5 deload
105
135
165
-all sets were light and easy. good rom.

Met-con
9-6-3
95# snatch balance
pull ups

-the snatch balance was solid. could have gone heavier but focused on the form.
-pullups were all unbroken. this was a modified CFI wod.

Row 1000m
3:24
-took about a minute rest and then hit this hard.
-it was tough. was gassed at the end. felt pretty solid. faded a little but fought hard.

Plyo
Foam roll
-again spending some extra effort here.

Back at it again tomorrow! woohoo

Monday 6-11-12

back? maybe. getting in a groove at least.

Saturday
run 2.5 miles
5 rounds cindy
run 1 mile
-trail run at the park.
-the rounds of cindy nearly killed me.
-the run out was a walk and then run.
-brutal....

Sunday
-mountain bike Stewart State Forest
-18 miles. solid effort. felt ok.

Monday
-up and out to the gym!

warm-up
run 1.5 miles
8:25 pace. slow and steady. easy.

3 rounds
5 deck squats
5 walk outs
10 push ups
10 walking lunges
-easing back into the game.

Squat
5-45
5-95
5-5-5 at deload weight
135
185
200
-all reps were solid and felt good. form was still there.

Met-con
9 reps 95# hang squat clean
50 double unders
7 reps hang squat clean
50 double unders
5 reps hang squat clean
50 double unders

-kept the weight light and focused on the movements.
-cleans were solid and all sets unbroken.
-double unders got better as i went along.
-pretty solid effort and felt good.

Plyo
Foam Roll
-spent some extra time here and am going to continue to do so.

all in all a solid day.

not all quiet on the training front........

i have been in a rut. a real deep hole.... it happened at the end of April. maybe some burn out. maybe a change of focus. maybe some work or life stress.... but it happened. the rabbit hole opened up and swallowed me whole.
i took a week off. then another. got a couple bike rides in but just couldn't motivate... then another...
and here i am.
so what happened? dun know. could have been a lot of things. could have been nothing. but it happened.
so whats the plan? get back after it. end of plan. simple stupid.
get up.
put boots on ground.
go and do some fuckin work.
don't over think it.

got away last weekend, got some sun, did some thinking.
put on the running shoes and just went .
3+ the first day
2 the next with half that on the beach and the other half barefoot on pavement
3 the next day on the road.
little mobility and some body weight stuff mixed in.

got home and got back into the grind. work, family, crappy sleep.
the rabbit hole was opening up again.

not stepping in. making a turn, changing pace.
just do the damn work.

getting back here and back into the gym.
had some blood work done today. routine but added a few variables just to see. take that out of the equation. think i know all the answers already but better safe than sorry.

so.

back to the 5-3-1
no accessory work.
short met-cons, runs and rowing
commute by bike a bit.
K.I.S.S
keep it simple shithead---

gonna put in a week at deload weight, then reset and start a new cycle.
focus on recovery, post workout nutrition, eat clean, less beer etc...
spend more hours in the woods on foot and on bike.

spilling it here to keep me honest. we'll see how it works.

HTFU

Friday 4-27-12

alarm fail......
grrrrr.
woke up about 5:15 and realized that the alarm never went off. crap.
oh well.

looks like i will be getting in an am workout tomorrow!

Thursday 4-26-12

rest day.
taken a beating the last couple of days and was feeling last night.
woke up a little stiff and decided to give the body a chance to catch up.

back in the ring tomorrow.

Wednesday 4-25-12

up and out.

warm up
run 1.5 miles 7:50 pace

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

-moved thru this fast. added a half mile to the warm up run and will continue to bring it up to 2 over the next week. the 3 rounds are tough but felt solid. excellent opener.

Bench Press
8-95
5-125
5-155
5-5-5
175
195
225-8
-felt strong all the way thru these. 8 solid reps at 225.

Met-con
5 rounds
3-135# power clean
6-pull ups
9-kettlebell swings
run 125 yard

-did these on the turf field. all rounds unbroken. the runs were down, back, down, back on the foeld. not full sprints but had to change direction, accelerate etc.. This was good stuff. pretty smoked after.

plyo
Foam roll

looking forward to a solid week and a big weekend coming up.

Tuesday 4-24-12

back in the game.

warm up
run 1 mile
3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Squat
8-135
5-175
5-205
5-5-5
215
250
285-5

Met-con
3 rounds
run 400m
8-deadlift at 185
10-pull ups
12-hand release push ups

plyo
foam roll

-so back in the ring today. felt pretty solid. moved thru the warm up quickly and fluidly.
-the squats were solid. 215 and 250 were good. 285 got a little heavy on the 4th rep and the 5th was a battle. got it and was very pleased.
-met-con went well. had thought about 5 rounds but was smoked after 3. didn't want to overreach on the first day back. need to incorporate more of this style workout.
-little plyo and foam roll and hit the road. felt good to be back. gotta remember to put the feet on the floor in the am and just get it done!

Monday 4-23-12

so last week was a wash. no motivation, some late meetings and the week just disappeared.
grrr.
the weekend was a different story.
great weekend with the scouts at Gettysburg!
10 mile hike on Saturday. rain Sunday but still a good time checking out the sites etc..

Slept in this am.

Back in the game tomorrow.

Monday 4-16-12

Weekend wrap.
worked in the office Saturday and then in the yard till early pm. humping lawn debris and cutting grass etc...
good deay out in the nice weather.

Sunday
got up to stewart to roll a lap of SSAP course and do some final pre-race prep.
got in 18 miles. felt sluggish. ok at times but dead at others. weird.

Monday
rolled over this am. rest day. body is cashed. back in tomorrow.

peace.

Thursday 4-12-12

Thursday. needed to get up an move this am. really needed to. didn't want too but did!

warm up
run 1 mile

10-deck squats
10-walk-outs
10-pull ups
10-push ups
25y-bear crawl
10-burpees

Deadlift
8-135
5-185
5-225
3-3-3+
240
275
310-8!
-felt solid all the way thru these. 8 good hard reps at 310! probably left 2 in the tank but the form was starting to break down a little. good stuff.

BBB
5x10 squat @ 160
-moved thru these quick. maybe 1-2 min rest between sets tops. explosive reps. speed out of the bottom.

Met-con
run 1 mile
7:35 pace. just a finisher more than a met-con.

good morning over all.

Wednesday 4-11-12

Rest day.
planned rest day. had figured if i woke up and was ready to go i would have at it. as it was a was up a little in the middle of night and it felt good to roll over and catch a few extra hours.
back in the ring tomorrow.

Tuesday 4-10-12

Tuesday.

warm up
run 1 mile
8:10 easy again. nice and steady
row 1k
1:45 pace. quick. solid pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-only 2 rounds since i added the row. solid effort. definitely warmed up by the end.

Bench press
8-95
5-125
5-155
3-3-3+
175
205
230-6
-felt really solid here. much better than the last cycle. form was solid. 6 reps and probably had another in the tank. happy with these.

BBB
3 rounds
10- press @ 95
8-RDL @ 135
-worked thru these quickly. presses were solid but got heavy in the 2nd and 3rd rounds.

Met-con
50-kettlebell swings
50-25r/25l kettlebell snatches
50-kettlebell swings
-all swings unbroken. alternated arms on the snatch. 10/10/5 r&l
7:00 min on the wall clock +/-
-good finisher.

Plyo
Foam roll

-didn't really want to get out of bed but felt solid in the gym. good stuff.

Monday 4-9-12

Monday. ahhh...crap...
had a good weekend. relaxing. needed it.
back in the ring this am.

warm up
run 1 mile
8:10 pace. easy.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunge
-worked thru this quick but it was tough after a couple days off. good wake up for the body.
-may put pull-ups back in here somewhere...we'll see

Squat
5-135
5-185
5-205
3-3-3
225
260
290
-solid effort all the way thru. warm up sets felt a little heavy but got into the groove for the work sets. good speed and good drive out of the bottom. last rep at 290 was a little sticky. no big deal. good sets. happy with this after a couple days off.

Met-con
3 rounds
10-deadlift 185
10-chin ups
-did these met-con style. grip blaster. roughly 5 minutes? +/-? didn't really time it.

row
2x500m
:30 rest
-35-37 spm. 1:35 pace.
-solid effort here. very taxing and a good finisher.

plyo
foam roll

-back in the saddle.

Tuesday 4-3-12

had a meeting last night that went much later than expected. climbed into bed and rolled around a little.

alarm went off and i snoozed it...for like an hour and half...

grrrr.

no biggee. short week this week. off friday so will make up the days and maybe add a little volume to it.

we'll see.

Monday 4-2-12

Monday
rest day. due to weekend activities. figured i would grab an extra couple hours this am.

Weekend wrap

Saturday
-took the boy to the gym with me.
warm up
run 1 mile 7:45 pace

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

Press
8-45
8-95
5-5-5
110
125
145-5
-5 solid reps at 145. felt pretty good. good solid form all the way thru

Met-con
prowler sprints
6 rounds withe the boy for weight.
-these were fun. he pushed the one way and then jumped on and i sprinted him back.

2x10 pull ups
1-monkey bar trip

-that was it for the session. good stuff and fun with the boy.

Sunday
Mountain bike
16 miles in Stewart. all over the place. trails in great shape. good fun.

Back at it tomorrow.

Friday 3-30-12

TGIF.
i rolled over this am. the late nights this week have gotten the better of me.
supposed to be crappy tomorrow so will push my gym session till then.
felt good to sleep in a bit.

glad this week is over......

Thursday 3-29-12

up and out... but man did i want to roll over....

warm up
run 1 mile
7:50 pace. nice and steady.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunges
-little stiff and creaky today. think being on the feet most of the day Tuesday contributed to that. plus a lack of good sleep as well.

Deadlift
8-135
6-185
5-5-5
225
260
295-7
-felt pretty solid all the way thru. 295 went up fairly easy and left a couple reps in the tank. form felt a little off today. think its just general fatigue.

BBB
5x10 Squat @ 160
-worked thru these pretty quickly. focused on the explosiveness. drive out of the hole etc..
-switched up the protocol a little after reading an article by Wendler. going to move the BBB sets around a little. may play with the percentages as well later down the road.

Met-con
row 2k
6:54!!!!
-new PR!
-for a day that i wasn't feeling super this was great. been stuck at 7:00 mark for a while. crushed it. sub 6:50 next time? maybe. but will continue to work some rowing into the program. great stuff. was totally cashed after. spent.

Plyo
Foam roll

thats it for today. back in tomorrow for some pressing...

Wednesday 3-28-12

Rest day.
2 solid days in the bank. took this am off. got home late again and could use the extra couple hours.

back in the groove tomorrow.

Tuesday 3-27-12

Tuesday.
up and out and brrr chilly this am...

warm up
run 1 mile
8:00 pace. steady and easy.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunge

Bench
8-95
5-115
5-135
5-5-5+
165
190
215-6
-6 reps at 215. little hitchy on the reps. not happy with the form. bar wanted to come forward a bit. weird.

8x135 to reset form and check any issues.

RDL
3x10 @ 135
-3 sets of Romanian deads to keep focus on the hams, etc.. think these have been helping.

Met-con
50-kettlebell swings
50-goblet squats
50-snatches (alternate lh/rh)
50-goblet squats
50-swings
-10:00 +/-
-used the heaviest bell available. 35#. first round of swings and squats were unbroken. alternated arms on the snatches-10/10/10/10/5/5. broke up the squats with a few seconds rest and broke the swings in 2 parts for the last set.
this was a smoker and the perfect time domain for today. may play with these types of variations more.

Plyo
Foam roll

over and out.

Monday 3-26-12

up and out this am. last week sucked. was in a funk and had zero motivation...
feeling better this am.
worked saturday and then just chilled yesterday. cleaned the garage and hung out at home. recharged the batteries.

Monday am

warm up
run 1 mile
8:00 pace. easy wake up for the legs

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunges/sampson stretch

Squat
8-135
5-185
5-5-5
210
245
275-5
-didn't push the last set past 5. felt strong and solid thru all 3 sets. great depth and form and good hip drive out of the bottom. much stronger there. very satisfied

-no BBB this week. changing the routine a little. just mixing it up.

Met-con
3 rounds
25-wall ball
10 yard monkey bar hand to hand
sprint 35 yards
-didn't time it but it was quick...and painful...
-they put in some new pull up bars/monkey bars in the back of the gym. played on them a little after the squats and decided i needed to work them into a met-con. nice little change of pace..had some fun!

Run 1 mile
8:00 pace. just a finisher. going to up the run volume and hopefully do a little bike commuting as well.

plyo
foam roll

-felt good to get back into action. careful not to go too far after the week off.

Tuesday 3-20-12

still in a funk? a cloud? motivation?
i had a meeting last night and didn't climb into bed till 10. 4 comes early with a 10pm bedtime.
argh...

need to change up the game a little.
working this out.....

Monday 3-19-12

Monday and the weekend wrap..

Saturday
-spent the whole day in a training class. grrr. at least we were able to get outside and eat lunch by the lake.

Sunday
-SSAP course recon mountain bike ride.
-all said 20 miles on the MTB. 16 of it on the race course. going to be sweetness!!
-spent rest of the day outside with the family chilling.
 


Monday
-rolled over this am. wanted to see how the legs felt after the ride and was suprised. feel solid. it was casual pace but still a couple hours in the saddle.
-back in the ring later.

Friday 3-16-12

TGIF
-wrote it off again today.
motivation level plummeting...sad....
-need to re-evaluate...

Thursday 3-15-12

grrrrrrr.
worked late and got home later than i wanted. shot.
rolled over this am. no motivation.......
grrrrrrr....

too much crap on the periphery. need to focus and clear the mind.....

Wednesday 3-14-12

rolled over this am.
rest day? not scheduled.
feel good after yesterday's effort.

back in the ring tomorrow.

Tuesday 3-13-12

back in the groove...

warm up
run 1 mile
3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking sampson

Squat
8-135
5-185
5-215
5-3-1+
235
265
295-3
-felt solid all the way thru. form and depth were spot on. 3rd rep at 295 was a little tough. may have had 1 or 2 more in the tank but left them there for today.

BBB
5 rounds
10-squats @ 155
10- chin ups
-moved thru this quickly but kept the form on both exercises tight. felt solid. these are a gasser but good stuff.

Met-con
10 min AMRAP
row 500m
30- kettlebell swings
-made it to the 4th round and got about 300m
-finished out the 500m for a time of 10:55
-this was brutal. perfect time domain for today though. rough to go from the rower to the kettle bell.

Foam roll
Plyo
-felt pretty good here today. see how the body bounces back tomorrow.

peace.

Monday 3-12-12

grrrr. where is that lost hour?

-spent the weekend camping with the boyscouts. big fun!
-but didn't quite get a lot of restful sleep....

lost the hour so the alarm was vicious this am. i rolled over.

back in the ring tomorrow.

happy monday.

Friday 3-9-12

TGIF!
up and out into the warm morning air. little rain but still fairly warm.

warm up
run 1 mile 7:45
3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking sampson

Press
8-65
5-85
5-105
3-3-3+
115
130
145-5
-got 5 at 145. felt heavy. grrr. feeling better but the strength is still not there 100%

BBB
3 rounds
10-press @ 85
20-walkign lunge with 45# plate overhead
-was originally looking for 5 rounds but the shoulders were blown after 3 so that was enough.

Met-con
4x1000m row
rest 2:00 between efforts
-all rows kept in the 3:30 or under pace
-solid effort and felt good all the way thru. these were tough but felt solid.

plyo
foam roll

-Friday. working in the am tomorrow and then camping with boy scouts for the weekend.

Thursday 3-8-12

up and out. warm out and supposed to be super nice later. feeling better. maybe 80% today

warm up
run 1 mile
7:45 pace. steady.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking sampson
-added some reps to this and will continue to tweak it, but think this format has been working well.

Deadlift
8-135
5-185
5-215
3-3-3+
235
270
300-8
-felt solid all the way thru these. probably had another couple in the tank. for really only wanting maybe 5 it was nice to rep 8 and feel strong.

BBB
5rounds
8-deadlift @ 175
10-pull ups
-worked thru this quickly. the first couple rounds of pullups were unbroken. last couple were 5-3-2. felt solid but this definitely was taxing....
had considered a heavier met-con but after this decided on something a little differnt

Met-con
3 rounds
run 800m 7:15 pace
30-kettlebell swings
15-hand release push ups
-17:00+/- on the wall clock
-was thinking maybe closer to 15 but i was gassed. the 3rd round run was brutal. solid effort. pretty much what i was looking for in met-con for today.

Plyo
Foam roll
 -thats it for today. feeling about 80%. hoping to be 100 by next week.

Wednesday 3-7-12

Rest day.
feeling the last 2 days more than i thought i might.
backed off and took the rest day today.
back in the ring tomorrow am.

peace

Tuesday 3-6-12

Tuesday, chilly.

warm up
row 2k
3 rounds
10-deck squats
5-walk outs
10-push ups
6-walking sampson
-little row instead of run today. just felt right. felt good.
-liking this warm up a little better.

Bench press
8-95
5-135
3-3-3
170
200
225-(3)
-3 only at 225. 170 and 200 were solid. had a bad set up on the 225. felt weird and heavy and just not right..oh well. feeling about 70% today.

BBB
5 rounds
10-135 bench press
10-135 RDL
-instead of adding weight to the RDL's I added reps. was a good choice i think. felt solid moving thru this.

Met-con
4 rounds
25 yard prowler push w/230lbs
25 yard sprint
rest 30-45 seconds

4 rounds
100yard farmers carry w/45lb plates in each hand
5 burpee penalty for drop
rest 30 seconds between

-little strength/met-con deal today. still not 100 and felt that on the prowler. it kicked me right between the eyes. all those rounds were solid though.
-only had a burpee penalty on the last round of farmers walks. not bad.

Plyo
Foam roll

looking to keep making progress. feeling a little better.

Monday 3-5-12

Monday.
back inn the groove. chilled this weekend for the most part. broke down and medicated myself yesterday and i think it helps. up and out this am.
feeling about 65-70% in the gym. which was to be expected.

Warm up
run 1 mile 7:50
3 rounds
10-deck squats
5-walk outs
10-push ups
6-walking sampson
-this is definitely my favorite warm up. may swap the run with a row from time to time to change it up.

Squat
8-135
5-185
3-3-3
220
250
280-3
-told myself 3 only today on these. it felt a little heavy but the form was solid. much improved from wise.

BBB
5 rounds
10-squats @ 155
10-chin ups
-superset. only rest is walk between stations. last 2 rounds were hard....
-first 3 sets of chins unbroken. 4th set was hard. 5th was just get finished!
-squats felt solid. again felt about 65-70% today. build back up to it.

Met-con
-no met con today. skipped .

Foam roll
Plyo
-spent some extra time here. after being sick it felt good to roll/stretch it out.

Sauna
-did a little time in the sauna to help break up the crude.

hope to be back at it tomorrow as well.

Friday 3-2-12

TGIF.
no attempt to get up this am. didn't even bother to set the alarm for early.
hoping this flu/funk decides to go away.
grrr....

well at least its friday and i am off this weekend. sweet.

Thursday 3-1-12

Thursday....
slept in. again. not feeling great, motivation lacking, out of the zone....not sure..

writing this week off? not yet. going to try to recover some of it. get back into the zone.

have Friday and the weekend ahead. been eating clean, haven't been getting enough sleep. that is a factor. stress? probably a factor as well. weather? maybe..

gotta break the cycle and get back on it.

Wednesday 2-29-12

Leap day?
is my flu back? argh. woke up congested and yucky.
stayed up too late last night reading so no surprise the alarm went off a little early but the stuffy head bothers me. grrr..
oh well.

big picture....

Tuesday 2-28-12

grrrr. i rolled over this am.
was out much later than expected at a meeting last night. by the time i got home and got to sleep it was later than i would have liked. oh well.

things happen and we have to be flexible to accommodate.

back on track tomorrow? hopefully.

Monday 2-27-12

Weekend wrap and Monday

Saturday
-worked in the office and didn't get out in the pm. ended up just doing some stuff at home and chilling.

Sunday
-up early. did a little reading, made breakfast with the kiddos and then got out into the chilly sunshine.
3.5 mile trail run. 8:20 average pace. steady. nothing crazy. just getting the legs back.

Monday
-rolled over this am. wasn't feeling so great. got good sleep last night but was not super motivated this am. argh. back at it tomorrow am.

Peace

Friday 2-24-12

tgif!!
warm up
run 1 mile 7:50 pace
3 rounds
10-deck squats
5-walk outs
10-push ups
-sampson stretch

Deadlift-deload
5-5-5
135
165
195
-solid all the way thru. deload so no big deal

BBB
3x8 deadlift @ 165
superset with pullups
11-10-12
-last set of pull ups was 6-3-3. first 2 unbroken
moved thru this quick.

Press-deload
5-5-5
65
85
95
-no issues with any of these

BBB
3x10 @ 80
superset with 20 45# walking lunges
-these were tough. shoulders were burnt and the lunges are just brutal.
-worked thru quick and steady

Met-con
3 rounds
run 800m
30-kettlebell swings
20-push ups
-17:00 on the wall clock
runs were 7:50ish pace. all swings and push ups unbroken. definitely not a sprint but pushed pretty hard. felt solid

foam roll
plyo

little snow this am? WTF?
hope to get in a couple workouts over the weekend. even if they are short runs etc...

peace 

Thursday 2-23-12

rest.
rolled over this am. making it a M-W-F week.
feeling pretty solid after yesterday's effort.
probably should have got up and hit it but still getting back in the groove.

Wednesday 2-22-12

weds and back into the game...

warm up
run 1 mile 8:00 pace
-easy, steady, just opening the legs
3 rounds
5 pull ups
10-push ups
15-squats
sampson stretch/hip mobility
-felt pretty solid warming up. feeling mondays run a little. not sore but not used to the mileage either.

Squat-deload/reload
8-95
5-5-5
120
150
185
-solid all the way thru these.

BBB
3 supersets
10-squats at 150
10-chin ups
-worked thru these quickly. all the chins unbroken. feeling it a little by the 3rd set.

Bench
5-5-5
95
120
145
-easy reps thru this.

BBB
3 supersets
10-bench at 120
8-rdl at 135
-bench was cake. rdl's felt good. may add a little weight to these next week.

Met-con
3 rounds
row 1000m
rest 2:00 between rounds
3:33
3:30
3:31
-felt tired going into these but came out of them feeling good. rounds were solid. pace was solid.

Plyo/Foam roll
-worked a little on the stiffness in the ankles and calves and the soreness in the quads.

back at it tomorrow!

Tuesday 2-21-12

long weekend wrap up

Saturday and Sunday
chilled. let the balance of this cold go away! yeah

Monday
day off from work. yeah.
5 mile run at the lake. fam went walking i ran the outer loop.
8:30 average pace. slow endurance pace. nothing crazy. just get the legs back into it. get the head right again.
-solid. felt good. could have thrown down a bunch more miles at that pace but need to ease the legs back in.. etc.

Tuesday
-i rolled over. hard to get back in the routine and i suckered out. grrrr.
will be back in the groove tomorrow.

peace

Friday 2-17-12

TGIF
-grrrrrr. still coping with congestion,headache and crappyness from flu. wrote this whole week off. will be back at it this weekend and then back in the swing monday.
not sure how i will handle the 5-3-1. maybe make up the 1 week but limit the max weight reps and then go right to the next 5 week. no deload.
gotta kick some more running in as well. good chance to reset and focus on the spring ahead.

Thursday 2-16-12

getting better, but this week has been a wash.
had to get to the office early this am and still feeling the effects of this damn flu/cold whatever.

grrrr...

Wednesday 2-15-12

grrrrrr
still sick. felt a little better last night but woke up just feeling awful.
in office suffering....

Tuesday 2-14-12

sick.
yeah, head cold. sneezing. yuck.....
head packed full. hopefully this will break today.

grrrr!

Monday 2-13-12

grrrr. Monday
busy weekend.
woke up yesterday with a sore throat and spent the day chillin out.

reset the alarm this am as well. will play it by ear tomorrow.

grrrr...

Friday 2-10-12

TGIF
up and out. i snoozed it once.....

warm-up
run 1 mile 7:45
3 rounds
10-deck squats
5-walk outs
10-push ups
-this i think is my favorite warm up now. the deck squats really add to a nice edge. open up the hips, back etc..
-gotta up the run distance and start adding more run type met-cons at the end of the work out.

-added a little shoulder mobility in here as well

Press
8-45
5-75
5-95
3-3-3+
110
125
140-8
-solid reps at 140. they were heavy and the last was hard but solid. no push, no hip drive. solid press. shoulders feeling it. didn't feel as strong as i thought i would.

BBB
superset
10-press @ 80
20-45# overhead walking lunges
rest :30 between rounds
-these were brutal as expected. walking lunges suck but in the right way. solid.

Met-con
6 rounds
30yard tire flip
rest :10 seconds between rounds
-not sure what the tire weighs but used the biggest one. takes about 12-14 flips to get it 30yards.
-good solid finisher

20-glute ham developer sit-ups
-hadn't done these in a while so figured why not.
plyo
foam roll

Thursday 2-9-12

Thursday and a little snow on the ground. just a little dusting but kind of nice.

warm up
run 1 mile 7:45 pace
3 rounds
10-deck squats
5-walk outs
10-push ups
-sampson/hip mobility

Deadluft
8-135
5-185
5-215
3-3-3+
230
260
295-10
-10 solid reps at 295. definitely had a couple more in the tank as well. solid.

BBB
5x8@185
-no superset on these. just worked thru with roughly :30 rest between sets.
-good solid work.

Weighted pull-up
5-bodyweight
5-25
5-45
4-55 5f
2-65 3f
-little something different. 45 felt solid. 55 was a little heavy and failed the 5th rep
-65 was heavy got 2 good ones and 3 was a fail.

Met-con
100-hand to hand kettlebell swings 35#
2:35 +/-
-swings unbroken. just wanted a little finisher. this was solid.

Plyo
Foam roll

Wednesday 2-8-12

up and out into a chilly morning

warm up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
shoulder mobility

Bench
8-115
5-135
5-155
3-3-3+
170
195
220-10
-10 solid reps at 220. felt good. all the way thru

BBB
5x10 bench @ 135
5x8 RDL @ 135
-superset. rdl's were solid depth. good ham work. bench was solid.

Met-con
15min AMRAP
row 500m
25-push ups
-5 rounds +435 meters
-felt good all the way thru. hard but solid. 5 rounds was the goal and the 6th row was gravy. wanted to get it finished but was unable to get 500 argh.. just a few seconds short.

Plyo
Foam roll
-spent a little time on the lower back as it tightened up on me on the last row.

Tuesday 2-7-12

up and out. feeling decent..
warm up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
-sampson and hip mobility

Squat
8-135
5-165
5-195
3-3-3+
210
240
270-8
-8 solid reps at 270. felt good. good form and depth. last 2 were tough.

BBB
5 rounds
10-squats @ 155
10-chin ups
-moved thru these fast. basically walk from station to station quickly and rep them out.
-definitely feeling it on the 5th set.

met-con
run 400m 7:20 pace
50-kettlebell swings
400m
40-kbs
400m
30-kbs
10:15
-thought about 5 rounds but 3 was enough. gassed.

plyo
foam roll
-mobility and out the door a little early today. gotta travel for work so needed to get a few things down prior.

peace

Monday 2-6-12

Weekend wrap-up
-no work out Saturday. worked in the am and then ran some errands in the pm.

Sunday
3 mile local run.
-no gps as the bat was dead and my charger was in the office.
-solid effort. felt pretty good.
-hilly loop, or well rolling....

Monday
-post Super bowl rest day....
-rolled over. alarm went off early but i got to bed late.
-no worries...

back in the groove tomorrow.

Friday 2-3-12

TGIF!
up and out but man its not been easy lately to get out of bed...argh...


warm up
row 2500m
3rounds
10-deck squats
5-walk outs
10-push ups
-shoulder mobility


Press
10-45
5-75
5-95
5-5-5+
105
120
135-8
-solid all the way thru these. good form. no push. felt pretty stable etc..

Met-con
12 AMRAP
5-power clean 95
5-front squats
5-burpee boxjump
7 rounds
-the burpee box jumps chewed up some time and were brutal. may have to add these in more often. not sure of there is a smooth way to do these.
rest 5:00
10-push press 95
50-double unders
8-push press
40-double unders
6-push press
30-double unders
4-push press
20-double unders
2-push press
10-double unders
-push press was solid. wanted to use this as add on work for the press. had a crappy rope and the double unders sucked. couldn't get a rhythm. argh......


plyo
foam roll
-gotta work tomorrow so may try to get in a work out after the office.

Thursday 2-2-12

rest day.
got home late and knew that i would most likely roll over and catch a couple extra hours sleep.
did just that.

back in action tomorrow.

Wednesday 2-1-12

Wednesday am.
made the decision to get out and train. figured get the deadlifts in today and play tomorrow by ear.

warm up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
sampson/hip mobility

Deadlift
8-135
5-185
5-5-5+
210
245
275-10
-felt solid and strong all the way thru. no issues. 10 went up easy...well relatively. they were good solid reps. happy with this.

Met-con
12-deadlifts 225
40-wall ball
9-deadlift 225
30-wall ball
6-deadlift 225
20-wall ball
3-deadlift 225
10-wall ball
-this was a major smoker. 7:00+/- moved thru steady. smoked by the end!

farmer carry
2x100y w/45# plate in each hand
4x70y w/45# plate in each hand.
-good stuff. definitely smoked the grip. solid.

plyo
foam roll
-thats it for the day.
got a dinner meeting tonight and a long day on the road today so will play tomorrow by ear.

Tuesday 1-31-12

happy tuesday. again would have liked to roll over but up and out.
80% is just showing up, or is that 90?

warm up
row 2500m
3 rounds
10-deck squats
5-walk outs
10-push ups

Bench press
8-95
5-115
5-135
5-5-5+
160
185
205-8
-felt solid all the way thru. probably had a couple more in the tank on this.

BBB
5x8@135 bench
5x8@135 romanian deadlift
-supersetted these and worked a upper push with a lower pull. similar to yesterdays superset. felt solid and like this addition to the protocol.


Met-con
20-18-16-14-12-10-8-6-4-2
kettlebell swings
push ups
-solid all the way thru there. all sets unbroken and moved thru quick.

8- 35yard sprints :20 rest between
-added these in to mix it up a bit. good finisher.

plyo
foam roll

Monday 1-30-12

Happy Monday. so wanted to roll over this am. so wanted to..... but i got up.

warm up
run 1 mile 7:40 w/1% incline
3 rounds
5-pull ups
10-push ups
15-squats

sampson and hip openers

Squats
8-135
5-165
5-5-5+
185
225
255-8
-reps were solid. good form and felt strong all the way through.

BBB
5x10 @ 150
superset w/10 chins
-worked thru these fast. maybe 1 minute between sets. definitely a hurter. the sets of 10 squats went well. weight was light and the the reps fast. chins were all unbroken till 5th round.

Met-con
row 2k
7:14
-by this point i was shot. not feeling super and wanted to be done. jumped on the rower and went at it. tempo at first them built it up a little. not a bad time for feeling crappy.

Plyo
foam roll

thats it for a Monday.

Friday 1-27-12

TGIF?
yeah whatever....
up and out. a little slow this am but feeling pretty good overall.

warm up
run 1 mile 7:40
3 rounds
5-pull ups
10-push ups
15- squats

Deadlift-deload
5-95
5-135
5-165
5-195
-weight was light. its supposed to be. deload. good solid form all the way thru.

Press
5-5-5
65
85
105
-again felt light. soild form. hang cleaned all sets.

Met-con
5 rounds
8-deadlift 185
10-kettlebell snatch rh
10-kettlebell snatch lh
-5:00ish. didn't get an exact time. guess maybe i should start.
-effort level very high. minimal rest. deads got heavy on the last couple reps of the last sets. snatches were a nice change.

plyo
foam roll
-that was that. deload week over. may get a little work in tomorrow. we'll see. gotta be in the office early but after that maybe.

Thursday 1-26-12

rest day.
thought about it and rolled over. deload week going well. good work being done and getting ready to get back in the action. back in tomorrow for a session and maybe a saturday as well.
we'll see.
was nice to grab a couple extra hours this am.

Wednesday 1-25-12

up and out again.
warm up
-some run drills, just as a change
row 2k
3 rounds
10-deck squats
5-walk outs
10-push ups

Bear complex
5-45
5-95
5-105
5-115
5-125
5-135 3/2
1-155
-worked thru the bear pretty well. solid and unbroken up to 135. has to put the bar down after 3. hands sweaty, heavy, etc. regroup and finish the last 2. felt pretty good. heavy for the last two.
-went to 155 just to see how it felt. pretty solid. little rough on the thruster but was a little spent by that point. felt pretty good.

met-con
10-9-8-7-6-5-4-3-2-1
burpees
un-anchored sit-ups
-didn't time this but moved thru fast. solid reps on the burpees. may incorporate more of these ladders in to the met-cons. nice change of pace.

plyo
foam roll
-back a little kinked so wanted to spend a little time on that. not sure whats up. nothing major.

Tuesday 1-24-12

up and out. back in action here...
warm up
run 1 mile
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch

squat-deload
5-5-5
115
145
175
-deload week. worked thru these pretty quick. solid form.

BBB
3x10@145
-moved thru these quickly.

Bench-deload
5-5-5
95
120
145
-felt solid all the way thru these.

Met-con
4 rounds
30-wall ball 20#
30-hand to hand swings
30-push ups
14:00 +/-
-brutal. first round was unbroken. after that had to partition the wall ball and push ups. solid effort and just the right time capacity.

Plyo
Foam roll

-no strength focus tomorrow. maybe a barbell complex? maybe something else. little longer run and row maybe. we'll see.

Monday 1-23-12

weekend wrap up
Saturday
-little snow for sat. spent some time snow blowing and shoveling and getting some inside chores done. relaxing day.

Sunday
-hit up the gym for a session.
warm up
run 1 mile 7:45
row 1000m
3 rounds
10- deck squats
5- walk outs
10- push ups

Press
8-45
5-75
5-95
5-3-1+
115
130
145-8
- got 8 solid reps at 145. good stuff.

BBB
5x8 @ 95
- i upped the weight and dropped the reps to 8 for the 5 sets. good stuff.

Met-con
4x500m row
2:00 rest between efforts
-kept them all solid in the 1:35 range or so.

Plyo
Foam roll

Monday
-rest day. rolled over. was up late watching the Giants playoff game.
-back to the grind tomorrow.

Friday 1-20-12

almost over slept. oops. but got up and got going.

warm up
run 1 mile 7:40
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-solid. will up the reps on these next week during the deload. may play with a new version we'll see.

Deadlift
5-135
5-185
5-215
5-3-1+
235
270
300-10
-10 solid reps at 300. probably left a couple in the tank. feeling pretty good about that. headed into a deload week next week and seeing some progress.

BBB
5x8 @ 165
-worked thru these quick.

Met-con
Tabata run
2:00 warm up
10% incline
6:50 pace
20secs on 10secs off
8 rounds
-these are brutal. felt better than the last time i did them. still wanted to die by the end. will continue to use these as a conditioning workout.

plyo
foam roll
-spent some time on the hip flexors again. good stuff.

will have to hit the press workout tomorrow am.

Thursday 1-19-12

REST DAY.
i rolled over and caught and extra couple hours. felt like i could use it.
back at it tomorrow.
shoulders a little sore from yesterday's thruster-thon. should be fine by tomorrow.

Wednesday 1-18-12

wednesday.....
up and out. would have liked to roll over but actually got up before the alarm. maybe i am coming around a little bit.

warm up
run 800m
3 rounds
5-pull ups
10-push ups
15-med ball
-shortened the run today. just for a change of pace.
-used 3 different grips for the pullups as well. just a little variation.

bench
5-45
5-135
5-165
5-3-1+
180
205
225-10
-got 10 at 225. 8 solid and 2 with spotter but no help. felt pretty good.

BBB
5x10@135
-no superset today. just straight bbb protocol. i think these are helping and will continue to use them. about 1 minute rest between sets.

Met-con
8 rounds
10-95# thrusters
10-push ups
-this was brutal. after 5 rounds i was wasted. holy cow. got thru 8 rounds in about 13 minutes and was fried. thrusters suck. period....

plyo
foam roll
-gotta do more to loosen up the hips a bit. will add that into the rotation.

Tuesday 1-17-12

slushy morning. at least it was over 10 degrees!

warm up
run 1 mile 7:45
3 rounds
5 pull ups
10 push ups
15 squats
sampson stretch
-worked thru this all pretty quick. felt solid.

squat
5-45
5-135
5-185
5-3-1+
220
250
280-7
-got a solid 7 reps at 280. probably had 1 or 2 in the tank. maybe... felt good. solid depth, good speed, knees out. etc. getting there.

BBB
5x10 @ 145
-solid work on these. worked for speed with about 1 minute recovery between sets.

Met-con
10min amrap
row 250m
25 kettlebell swings 35#
5 rounds plus 200m!
-argh, wanted to get to 1500m, so close! solid effort and a good conditioning workout.

plyo
foam roll
-good work this am. gotta stay consistent. need to up the running volume a bit. will play with that next week during the deload.

Monday 1-16-12

Weekend wrap
Saturday
-went into the office in the am and them hit the gym around noonish. what a zoo. but it started to clear out shortly thereafter.

warm up
run 1 mile 7:45
row 1000m

21-15-9
wall ball throws w/20#
wall ball sit ups
push ups
-worked thru this pretty quick. had access to the heavy ball so used that. worked up a pretty good sweat and loosened up a bit.

Power clean
barbell complex warm up
-used the 45# bar to warm up and get used to the movement
5-95
5-115
5-135
3-3-3-3-3
165
185
205-1-f
185
185
-worked up to 205 and got 1 solid rep. failed the second rep so stopped there. went back to 185 and worked the next 2 sets for power.

Met-con
8 rounds
30 yard prowler push w/185
30 yard sprint
rest :30 between rounds
-these are as brutal as expected. true power output test.

Plyo
Foam roll
-spent a little time working the kinks out.

Sunday- Rest
-was thinking of a 3-4 mile run but the 20 degree temps kept me inside.

Monday
-fubared the alarm this am and rolled over. argh. oh well. didn't get to bed till late so will just shift today to tomorrow etc....

Friday 11-13-12

TGIF!
up and out. rolled over for a second but said, no way gotta go!

Warm up
run 1 mile
3 rounds
10-deck squats
5-walk outs
10-push ups
-used the alternate warm up this am. worked well.pretty much non stop action. move from one thing to the next fluidly.

Press
10-45
5-75
5-95
3-3-3+
105
120
140-8
-got 8 solid reps at 140. felt pretty good. form was solid. no push off the bottom, true press.

BBB protocol
5x10 @ 75
-worked thru these quickly. they sneak up on ya. by the 8th rep or so the shoulders are burning and by the 4th set they get cashed.

Met-con
tabata treadmill run
10.5 grade
8.5 speed- 7:00 mile pace
8x20:10
-eight rounds of 20 seconds on 10 seconds off. never slow the treadmill. jump on and off.
-brutal! by the 6th round i wanted to quick. after the 8th i was tasting metal......brutal. will be doinf more of this!

Plyo
Foam roll
-thats it for a Friday.

Peace!

Thursday 1-12-12

up and out into the rainy morning. yuck, but it could be worse.

warm-up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-worked thru it quick and felt ok. was out a t a meeting late last night so feeling a little sluggish.

Deadlift
5-135
5-185
5-205
3-3-3+
220
250
285-12
-pulled 12 reps at 285. felt solid. probably could have gotten 1 or 2 more but the form would have been questionable. may have to adjust the numbers up a little on the deads. we'll see after next week.

Met-con
5 rounds
8-deadlifts @ 185
12- plyo push ups w/ball
16- med ball throws
-9:45. solid effort. the first 3 rounds were unbroken. the last 2 i needed to break down the deads into 4/4.
the pylo push ups were with a 4lb ball in one hand and rolled over to the other between reps. those add a little spice to the traditional set up.

Plyo
Foam roll
-had to bust out a little early. have a morning meeting.