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............