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.