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!