Monday 12-30-13

Monday..
-getting back in the swing after the holidaze...
-this week will be hit or miss as well.
-wanted to catch up on some of last weeks work.

Dynamic warm up

1 round
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-I was early and then late this am as I left my shows at home and had to drive back..
-abbreviated warm up.

Deadlift
10-45
10-135
8-185
6-225
5-3-1
270
305
340-4
-340 felt solid. little slow off the floor to start but then 4 good reps.

Press
10-45
8-75
6-95
5-3-1
105
120
135-4
-135 went up quick. got 4 solid reps.

-that was all the time I had. Deload tomorrow and rest of week...

Tuesday 12-24-13

Merry xmas eve!
-up an out..

Dynamic warm up

Row 1k
-3:40

2 rounds
10-deck squats
10-push ups
10-walking lunges

Squat
10-45
8-95
6-135
5-185
5-225
5-3-1
255
285
320-3
-got 3 solid reps.
-definitely left a few in the tank here
-had a little weird hip pain working...

Bench Press
10-45
8-95
5-135
5-185
5-3-1
205
230
255-3
-got 3 good reps. needed a spot omn the 3rd but it was solid.

-felt pretty good today.
-will be off the next couple days for the holiday. back at it over the weekend..

Friday 12-20-13

TGIF!
-still in the holidaze...

Dynamic warm up

Row 2k
7:15
-felt ok. didn't even really want to row...

2rounds
5- pullups
10- push ups
15- walking lunges

Press
10-45
8-75
3-3-3
100
115
130-3
-these felt solid and pretty easy.

Push Press
3-3-3
135
155
185-F,F
165
-185 was a stretch and it was too big a jump.
-165 was pretty solid
-felt good to work this movement. little different

-off to the salt mine.
-didn't feel like getting up but did and got it done.

Thursday 12-19-13

Thursday..
-starting to feel the holiday fatigue...
-up and out into the chilly am.

Dynamic warm up

Run 1 mile
7:40
-felt sluggish..

2 rounds
10-deck squats
10-pull ups
10-push ups
10-walking lunges

Deadlift
10-45
8-95
6-135
5-185
5-225
3-3-3
250
290
325-3
-felt pretty strong but stuck to 3 reps.
-will push the reps next week.

-ran out of time and had to split to head to the office.

Wednesday 12-18-13

Wednesday.
-rolled over ans slept in. Fell asleep early last night not feeling awesome...
-just a little tired and stressed...

-back at it tomorrow.

Tuesday 12-17-13

Tuesday.
-chilly and more snow coming..

Dynamic warm up.

Row 2k.
7:12
-left heel a little tender so did a row vs run.
-felt pretty solid.
-may have started a little fast for a warm up

2 rounds
10-deck squats
5-pull ups
10-push ups
10-walking lunges
-shook this up a little.
-the walk out have been bothering the right ankle/heel.
-weird tight pain
-this was good.

Bench
10-45
8-95
5-135
5-165
3-3-3
190
215
245-3
-got 3 solid reps at 245. controlled and solid.

Met-con
3 rounds
20L/20R-kettbell snatch 35#
20-sit ups
-adapted from Ignite.
-good stuff.

-Off to the salt mines. More snow on the way.

Monday 12-16-13

Monday..
-chilly am. Snowy weekend.

Dynamic warm up

Run 1 mile
7:41

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

Squat
10-45
5-135
5-185
3-3-3
235
270
305-3
-felt pretty strong thru these. they were solid reps. deep.

Press
10-45
5-75
5-5-5
95
110
120-5
-made these up from Friday. Felt pretty solid.

-good Monday. Kick off a solid week.

Friday 12-13-13

Happy Friday the 13th......

-I rolled over this am. Wasn't feeling it.

oh well.

Thursday 12-12-13

Thursday.
-up and out. felt like crap upon waking. went out anyway and felt much better after moving a bit.

Dynamic warm up

Run 1 mile
7:40
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-having some weird pain in my right heel/ankle on the walk outs
-like there is a tightness/tear/etc.. strange

Deadlift
10-45
5-135
5-185
5-5-5
230
270
305-5
-solid 5 reps at 305.
-felt very solid.

Met-con.
Dumb bell Bear Complex
5-25
5-30
5-35
5-40
5-45
-45 was heavy.
-all rounds unbroken and solid.
-rest as needed between but kept it short.

-off to the salt mines...

Wednesday 12-11-13

Wednesday

-slept in.
-just didn't have it. cold and icy this am and it was nice to stay under the covers.

back at it tomorrow.

Tuesday 12-10-13

Tuesday.

-was traveling the end of last week.
-had a busy weekend and slept in Monday.
Today, back in the ring.

Dynamic warm up

Run 1 mile
7:40
-felt pretty solid.

2 rounds
10-deck squats
10-wak outs
10-push ups
10-walking lunges

Squat
10-45
5-135
5-185
5-5-5
225
255
285-5
-felt pretty solid all the way the these.

Bench
10-45
8-95
5-135
5-5-5
175
205
230-5
-felt strong all the way thru these as well.
-solid.

Met-con
10/20-8/16-6/12
25# sotts press l&r with squat clean between
push ups
-sotts press were hard... period.
-good stuff here.
-need to work some dumb-bell iso movements.

-off to the salt mines and a snowy day.

Wednesday 12-4-13

Wednesday
-up and at it.

Dynamic warm up

row 2k
7:18
-26/27 stroke rate
-felt solid.

3 rounds
5-pull ups
10-push ups
15-squats
-mixing this in a little.
-need to do more pull ups

Deadlift- Deload
10-45
10-95
5-5-5
155
185
225
-solid.

Press-deload
10-45
5-5-5
65
85
105
-solid.

Met-con
3 rounds
5- 25# man makers
1 lap farmer carry w/2-45# plates
-brutal.
-man makers are awful...
-will be doing more of these...

plyo.

-off to work.
-traveling tomorrow and Friday for work.
-probably no work out..

Tuesday 12-3-13

Tuesday.
-up and out.

Dynamic warm up

Run 1 mile.
7:40
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-still feeling the effects of the cold/flu..

Bench- Deload
10-45
8-95
5-5-5
115
145
185
-felt easy all the way thru these.

Bear complex
45
75
95
115
-spent after 115. gotta work this in more often.
-such a good complex.

Plyo
Foam roll.

-feeling a little better.

Monday 12-2-13

Monday.
-Thanksgiving weekend.
Thursday.
-Turkey Trot 5 mile run.
-42:30
-was sick but ran anyway. had nothing after a couple miles...

Friday-Sunday
-Relax..

Monday
up and out and back into the routine...

Dynamic warm up

Run 1 mile
-7:40
-felt pretty solid.

2 rounds
10-deck squats
10-walk outs
10-push up
10-walking lunges

Squat-Deload
10-45
8-95
5-5-5
145
185
225
-felt pretty solid all the way thru.

Press-BBB
10-45
5x10 @ 75

-not a bad return. Felt pretty solid.
-still a little tired and trying to kick the last of this cold/flu..

Tuesday 11-26-13

Tuesday...

-Had a good weekend.
-Slept in yesterday.
-woke up this am feeling like I picked up a bit of a cold...
-Yuck!

-Turkey Trot on Thursday... We'll see.

Friday 11-22-13

TGIF!

-up and out. Finish the week strong..

Dynamic WU

Run 1 mile
7:40
-pace felt good. foot a little tight

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

Deadlift
10-45
5-135
5-225
3-3-3
260
295
330-5
-Pulled 5 solid reps at 330.
-felt strong. probably had another couple in the tank but the form was breaking down a bit.

Press
10-45
5-75
5-95
3-3-3
110
125
140-4
-failed on the 5th rep. first 3 were solid.

-out of time and off to the office.
-may try to sneak a day in over the weekend.

Thursday 11-21-13

Thursday..
-rest day.

Wednesday
up and out..

DWU

Run 1mile
7:40 pace.
-solid.

2rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges.

Bench
10-45
8-95
5-135
3-3-3
190
220
250-5
-got 5 solid reps. only needed a little spotter help on last one.
-felt pretty solid.

Met-con
10-8-6-4-2
pull-ups
24" box jumps
burpees
-fast. consistent.
-solid effort.

-plyo
-foam roll

Tuesday 11-19-13

Tuesday..

-rest day?
-I rolled over. back at it tomorrow.

Monday 11-18-13

Monday.
-yeah Monday...

Dynamic warm up

run 1 mile
7:40 pace.
-pace felt good.
-foot/ankle a little sore. see how that holds up..

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

Squat
10-45
5-135
5-185
3-3-3
230
285
330-3
-felt a little unsteady/slow on the forst rep at 330.
-got the next 2 but was a little off my game.
-didn't go for a forth.. oh well. Monday.

Met-con
3 rounds
row 25m
10-24" burpee box jumps.
7:30 +/-
-felt pretty solid.
-move thru quick and was definitely feeling it at the end.

Plyo
Foam roll.

Friday 11-15-13

TGIF!

-Dynamic warm up

-Row 2k
7:30
-solid pace, good warm up

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

Press
10-45
5-75
5-95
5-5-5
105
120
135-5
-little sore and stiff in the upper back today. may have affected these lifts.
-got solid 5 reps at 135.

Met-con
10-9-8-7-6-5-4-3-2-1
185# deadlift
dips
7:00
-worked thru this quick and consistent.
-all rounds unbroken.

Plyo
Foam roll
-spent a little time on the upper back.
-worked out some of the sore spots.

-good week.
-working tomorrow am. may try to get out for a run Sunday.

Thursday 11-14-13

Thursday...

Dynamic warm up

Row 2k
7:25
-easy, slow stroke count

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

Deadlifft
10-45
5-135
5-185
5-5-5
240
285
315-9
-pulled 9 solid reps at 315.
-didn't feel particularly heavy.

Met-con
2 rounds
row 1500m
rest 3:00
4:59
5:02
-went out really fast on the first 1500. paid for it..
-tried to pace the 2nd and was a little slower.
-solid effort

Plyo

-good day.

Wednesday 11-13-13

Wednesday

-ankle still feeling a little wonky.
-a little tired this am.
-rolled over and will be back at it tomorrow.

Tuesday 11-12-13

Tuesday

Dynamic warm up

Run .65 miles
-ankle all wonky.
-think I tweaked it hiking this weekend...

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

Bench
10-45
5-95
5-135
5-5-5
180
205
230-7
-felt pretty solid.
-had a spotter with hands on for 6 and 7
-overall good reps

Met-con
15min AMRAP
row 500m
20-16# wall ball
15- 53# kettlebell swings
4 rounds
-got back to the rower with about 10 secs left on clock.
-wanted to get 4 rounds and accomplished that.
-felt pretty solid all the way thru.

Plyo
Foam roll

-tried to loosen up the ankle a little.

Monday 11/11/13

Monday
-spent the weekend backpacking and camping.
-awesome time!

Dynamic warm up

row 2k
7:30
-warm up. easy pace.
-foot a little sore from the hiking.

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

Squat
10-45
5-135
5-185
5-5-5
230
265
305-5
-felt pretty solid.
-265 felt heavy. but waited to long to rep the set.
-305 was sticky. last rep was strong but slow.


Met-con
3 rounds
5-pull ups
10-push ups
15-squats
-just a mini-cindy round
-nothing crazy. little spent from the squats

plyo
foam roll
-working out the kinks from sleeping on the ground and carrying a loaded pack etc..

Friday 11-8-13

Friday... TGIF!
-up and out into the chilly morning.

Dynamic warm up.

Run 1 mile
8:00
-easy pace. felt good.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walk outs

Deadlift-reload
10-45
5-135
5-5-5
185
225
275
-solid all the way thru.

Press-reload
10-45
5-5-5
65
85
105
-solid all the way thru these as well.

Met-con
3x800m
2:00 rest between
6:40 pace
6:40 pace
6:35 pace
-felt pretty good on these.
-getting the legs back.

Plyo
foam roll.
-working on the tight achilles and hams.

TGIF!
hiking and camping this weekend.

Thursday 11-7-13

Thursday.

-rest day.
-after 3 solid days of work I took the day to sleep in.

back at it tomorrow.

Wednesday 11-6-13

Wednesday..
-up and out. Hams a little tight.

Dynamic warm up

Run 1 mile
8:00
-easy pace again. getting back in the groove

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

Met-con
3 rounds
run 400m
15- wall ball 16#
20- kettlebell swings (American) 53#
10:35
-runs were 7:30 pace.
-little slow to transition from run to med ball.
-all wall balls and swings unbroken.
-pretty solid. definitely spent by the end.

Foam roll
Plyo
-worked out the kinks for a few minutes.
-hams were tight and can feel it in the calves and ankles.

-Pretty solid day for wanting to roll over...

Tuesday 11-5-13

Tuesday...

Dynamic warm-up

Run 1 mile
8:00- easy pace..

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

Bench Press- reload
10-45
5-5-5
145
165
195
-felt solid all the way thru.

Romanian Deadlift- BBB
10-45
3x8 @ 185
-felt good to stretch it out.
-felt strong thru the whole pull.

Met-con
row 500m w/u
3 rounds
500m row
2:00 rest
1:32
1:33
1:33
-felt pretty solid. pace was fast. blasted by the end of the 3rd row.

Plyo
Foam roll
-been spending some time on this as I think skipping it has caught up to me.
-little tightness in the calves etc...

Monday 11-4-13

Monday...
-back from a little pause in the action.
-cold, flu, whatever.. was tired and unmotivated.

Dynamic warm up

run 1 mile
8:00 pace. nice and easy..

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

Squat- reload.
10-45
5-5-5
145
185
225
-all easy. all felt solid.

Press- BBB/reload
10-45
3x10 @75
-felt solid.

Met-con
1:00 run at 8:00 pace
2:00 run at 6:50
4 rounds
-felt pretty good. definitely feeling it the last round.
-tried to recover on the 8:00 pace.
-will be doing more of this I think.

-Foam roll
-Plyo

-felt pretty solid for the first day back.

Monday 10-28-13

Monday..

-busy weekend.
-rolled over to catch up.

-back at it tomorrow for a reload week.
-feeling the itch. needed a little rest last week but ready to get back at it..

Thursday 10-24-13

Thursday...
-think I am writing this week off.
-beat. slightly sick..

-oh well.

Tuesday 10-22-13

Tuesday....

-still feeling a little meh...

-rolled over again this am.

Monday 10-21-13

Monday.

long camping weekend.
had a great time.

-but had to sleep in this am. little tired..

Friday 10-18-13

Friday

TGIF!

-rolled over again this am. got some better sleep last night but not feeling 100%

-camping this weekend! yippee!!

Thursday 10-17-13

Thursday.

-rolled over this am.
-got a touch of a cold or something. not sure.

back at it tomorrow.

Wednesday 10-16-13

Wednesday

dynamic warm up

run 1 mile
7:40
-pace was easy

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

Bench
10-45
6-95
6-135
3-3-3
195
220
250-6

Met-con
row 500m warm up
row 2k
6:50
-solid effort. felt pretty strong. gave it all at the end...

Foam roll
Plyo

-off to the salt mines...

Tuesday 10-15-13

Tuesday...

-rolled over...
-slept in. not feeling 100%. maybe a slight touch of something..

Monday 10-14-13

Monday...

dynamic warm up

run 1 mile
7:40

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

Squat
10-45
8-135
6-185
5-225
3-3-3
250
285
320-3
-got 3 solid reps.
-wasn't feeling great today. little stiff or something.
-not much spring in it..

Met-con
3x400m
1:00 rest between
400m warm up at 8:00 easy pace
6:40
6:20
6:10
-felt pretty good at speed.

off to the salt mines...

Friday 10-11-13

Friday

Dynamic warm up

row 2k
7:40

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

Deadlift
10-45
8-135
6-185
5-5-5
240
280
315-8
-got some solid reps at 315. just chalk. felt solid.

Press
10-45
8-75
5-95
5-5-5
105
120
135-5
-felt pretty solid. shoulders a little stiff/sore..

Another busy weekend coming up.

Thursday 10-10-13

Thursday

-slept in....
-nice cool night and felt good to stay in bed. oh well.

Wednesday 10-9-13

Wednesday...

dynamic warm up

run 1 mile
7:40

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

Bench
10-45
8-95
6-135
5-5-5
180
205
235-7
-felt pretty solid thru these. rep 4 was a little off. 5 and 6 were fast and 7 was a little slow up.

Met-con
5 rounds
10-155# back squats
10-pull ups
-10:00 +/- on the wall clock.
-moved thru quick. walk between squat rack and pull up bar.
-last couple sets of pullups were broken down into 4-3-2 etc..

-solid day of training. felt good.

Tuesday 10-8-13

Tuesday..

Dynamic warm up

run 1 mile
8:00 pace. easy today

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

Squat
10-45
5-135
5-185
5-5-5
230
265
305-5
-got 5 solid reps. wasn't feeling great so got the 5 and that was that.

Met-con
10 rounds
5-95# hang powersnatch
10-16# wall ball
10:30
-felt pretty solid. tried to stay snappy on the power snatch.

off to the salt mines...

Monday 10-7-13

Monday.

-crazy busy weekend...

-rolled over this am.

-back at it tomorrow.

Friday 10-4-13

TGIF!!

mobility warm up

row 2k
7:45

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

Press- Deload
10-45
5-5-5
60
75
95
-standard.

Met-con
death by squats
EMOTM add a rep
185#
1-2-3-4-5-6-7-8-9-10-11-12
-got to round 12.
-solid effort.
-had zero left after 12. legs all jelly...

off to the salt mines. Deload week in the books. back at it heavy on Monday.

Thursday 10-3-13

Thursday

mobility warm up

run 1 mile
7:40

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

Deadlift-deload
10-45
145
185
215
-steady. easy.

Weighted pullups
5-0
3-25
3-45
3-70
1-90
3-45
-wanted more than 1 at 90 but didn't have it.
-oh well. working on it...

off to the salt mine.

Wednesday 10-2-13

Wednesday....

mobility warm up

run 1 mile
7:40

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

Bench- deload
10-45
5-5-5
115
135
165

Met-con
4 rounds
run 400m
25 burpees
-17:55
runs were 7:00, 7:30, 7:30,7:30
burpees were unbroken.. but brutal..
-this was rough. burpees took a little longer than I thought

Yoga/plyo
 
-off to the salt mines!!

Tuesday 10-1-13

Tuesday

- I rolled over.
-late meeting last night and tired this am...

back at it tomorrow.

Monday 9-30-13

Monday...

warm up

run 1 mile
7:40
-felt solid.

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

Squat- Deload
10-45
5-5-5
140
170
210
-standard deload.

Met-con
10 rounds
1-135# clean and jerk
5-pull ups
10-push ups
15-squats
-felt pretty solid.
-definitely interesting to add the clean and jerk.
-pretty smoked....

-off to the salt mines..

Happy Monday.

Friday 9-27-13

TGIF!!

Dynamic warm up

run 1 mile
7:40
-standard. easy.

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

Deadlift
10-45
6-135
5-225
5-3-1
270
305
340-6
-pulled 6 pretty smooth.
-back started to round a little so that was it at 6
-definitely had a few in the tank.

Press
10-45
5-75
5-95
5-3-1
115
130
145-4
-got 4 solid reps.
-went for 5th but no go.

-solid day. made up for yesterdays skip.
-might try to get a run in tomorrow. we'll see.

Thursday 9-26-13

Thursday..

-rolled over.
-tired..

make at it tomorrow.

Wednesday 9-25-13

Wednesday

dynamic mobility warm up

run 1 mile
7:40
-felt solid.

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

met-con
3 rounds
run 400m
30-53# russian swings
20-24" box jumps
10-pull ups

18:00 +/- on the wall clock.
-runs were at 6:50, 7:00, and 7:30.
-last run was tough..
-all pull ups unbroken.
-broke the last set of swing into 15/15 and the box jumps were slow...
-out of practice on the jumps.
-totally gassed by the end...

-foam roll

-off to the salt mine.

Tuesday 9-24-13

Tuesday

dynamic/mobility warm up

no run today..

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

Bench
10-45
6-135
6-185
5-3-1
205
230
255-3
-3 solid reps. needed a little spot on 3rd. wouldn't have gotten a 5th without help.
-right elbow feels a little jacked up...

-fairly easy day today.

Monday 9-23-13

Monday...

Mobility warm up

run 1  mile
7:50.

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

Squat
10-45
6-135
6-225
5-3-1
260
295
330-3
-got 3 solid reps. felt a little sluggish and the form got a little off toward the end of the 3rd rep.
-probably had 1 maybe 2 in the tank but they would have been ugly..

-that was it for Monday..
-Happy day. Off to the salt mines.

Friday 9-20-13

Friday... TGIF!

warm up.

run 1 mile
8:00

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

Deadlift
10-45
8-135
6-185
5-225
3-3-3
250
290
325-10
-felt strong. chalk only. no straps.

Press
10-45
6-75
3-3-3
105
120
140-5
-five solid reps. missed on the 6th.

-that was it for today. off to salt mines.

big weekend. crew races for Matt and then a trail building clinic on Sunday.

Thursday 9-19-13

Thursday

-rolled over this am....
-just didn't have it in me.

back at it tomorrow.

Wednesday 9-18-13

Wednesday

warm up

run 1 mile
8:00
-too easy. will have to up the pace a little.

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

Bench
10-45
8-135
6-165
3-3-3
195
215
245-5
-felt a little meh today. not sure. arms a little tight/sore/something...
-got it done.

Met-con
12min AMRAP
row 500m
25 hand release push ups
-2313 meters
-thought I might get thru 5 rounds but not quite.
-felt pretty solid.

-off to the salt mines!

Tuesday 9-17-13

Tuesday...
-rolled over this am.
-got home late and didn't have it this am.

back in the ring tomorrow.

Monday 9-16-13

Monday....
-had a great weekend.
-got out to the track on Saturday and did some 400/200/100m repeats..

Warm up
-little dynamic warm up

Run 1 mile
-8:00 easy.

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

Squat
10-45
6-135
5-185
3-3-3
245
275
310-6
-felt pretty solid thru all 6 reps. probably had another in the tank.

met-con
3 rounds
10-75# press
10-45# overhead walking lunges
-quick thru this as not much time left.
-wasted the shoulders...
-good stuff.

-off to the salt mine...

Friday 9-13-13

TGIF!

w/u
-new warm up protocol.
-still futzing with it a bit.

run 1 mile
8:00
-easy.

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

Press
10-45
8-75
5-5-5
105
115
130-6
-felt pretty solid.
-failed the 7th rep and left it there.
-little tired today. not much snap..

Met-con
25-20-15-10-5 kettlebell swings 53#
5-10-15-20-25 wall ball 16#
25-20-15-10-5 double unders
-8:10
-felt ok. first round of d/u's was bad. crappy rope today.
-hammered thru this quick.

off to the salt mines....

Thursday 9-12-13

Thursday

-warm up

-run 1 mile
8:00 pace
-nice and easy

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

Deadlift
10-45
8-135
6-185
5-5-5
230
270
305-10
-solid work here. felt good.

Met-con
3 rounds
run 400m
21-kettlebell swings 53#
12-pull-ups
-12:10.
-pretty solid effort. the pullups slowed me down a bit.
-gotta get them back.

off to the salt mines...

Wednesday 9-11-13

9-11-13.
12 years. Never forget.

New warm up
-dynamic warm up

run 1 mile
8:00

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

Bench
10-45
8-95
5-135
5-5-5
175
205
230-7
-7 solid reps at 230.

met-con
run 1200m
50-push ups
50-sit ups
run 800m
30-push ups
30-sit ups
run 400m
20-push ups
20-sit ups
-17:00
-solid. runs were quick. 7:00 pace.
-all push ups and sit ups unbroken.
-sit ups were a little slow/time consuming..

-off to the salt mines..

Tuesday 9-10-13

Tuesday,
Had a late meeting last night and slept in this pm.
Had a low grade headache pretty much all day yesterday... boo...hopefully no big deal..

back in the ring tomorrow..

Monday 9-9-13

Monday...

run 2 miles
7:45 avg.
start at 8:00 end at 7:30.

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

Squats
10-45
8-135
6-185
5-5-5
225
260
295-6
-6 solid reps at 295.
-last rep was slow....

Met-con
21-15-9
135# deadlift
burpee
-not sure on time...
-this was awful...
-stormed thru but it was super hard and totally gassed at end.

-off to the salt mine.
-full work work and kiddies back to school...

Friday 9-6-13

Friday..

-tgif!

run 1 mile
7:40

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-feeling a little off this am.. not really sure..

Deadlift- deload
10-45
8-135
5-5-5
155
195
235

Press- deload
10-45
5-5-5
75
95
115

-worked thru these as expected. felt good to go thru the light reps.

Happy Friday!

Thursday 9-5-13

Thursday...

-rough week.
-slept right thru the alarm this am. must have turned it off....
-oh well.

back in tomorrow.

Wednesday 9-4-13

Wednesday..

up and out after a little snooze bar action...
-not feeling super springy this am...

run 1 mile
8:00 pace
-slow and steady

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-working out the kinks and there were a few...

Squat- deload
10-45
5-5-5
150
190
225
-solid deload.

Bench press- deload
5-5-5
115
145
170
-no real issues here.

Met-con
3x400m
2:00 rest between
-6:00 pace.
-fast and solid.
-felt pretty good.

-off to the salt mines...

Tuesday 9-3-13

Tuesday, post Labor day....

-nothing to note over the weekend. Chilled...

-honestly needed the chill time.

-rolled over this am, so back in the ring tomorrow. Deload week.

Friday 8-30-13

Friday...

TGIF!!

run 1 mile
7:35 pace.
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little tired this am...

Press
10-45
8-75
6-95
5-115
5-3-1
135
150
170-1
-got 1 at 170. failed a 2nd rep.
-solid effort. good form.

BBB-Front squat
5x10@135
-little something different.


tired this am.
little worn out...

deload next week. then resetting the template and getting back after it.

Thursday 8-19-13

Thursday..

Run 2 miles
7:40
-solid.

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

Deadlift
10-45
5-135
5-185
5-225
5-265
5-3-1
290
330
370-f-f
-failed twice at 370.
-got it to about high shin but couldn't turn it over.
-will be resetting. felt good coming off the bottom but just didn't have the power.
-solid effort and 330 was a little slow but solid. pulled it conservatively.
-ready for a deload week and a reset.

off to the salt mine!

Wednesday 8-28-13

Wednesday

run 1.5 miles
7:45 pace.
-kept the pace light again to feel out the quad which seems to be 95%

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-quad felt pretty solid on the lunges.

Death by Prowler
30 yard sprints
2x0
2x90
2x180
2x270
2x270
2x180
-holy hell...... so gassed from the 270's..
-suffered like a dog.
-had to lay on the floor for a while after...

good day. good stuff.

off to the salt  mine.

Tuesday 8-27-13

Tuesday..
-quad is better. iced it last night with the compression pack.

run 2 miles
8:00 pace
-took the pace down to test the quad. solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
-no walking lunges. rest the quad.

Bench
10-45
8-95
5-135
5-185
5-3-1
215
245
270-2
-got 1 solid rep at 270. then needed a spot on rep 2.
-felt pretty good and pretty sure that a PR.

5 rounds
5-p/u's
10-push ups
-moved thru this fast as a finisher.

-off to the salt mines!!

Monday 8-26-13

Monday

had a great weekend.

Saturday did a mountain bike ride with the boy and some other scouts

Sunday took the girl for a trail run.

Monday Gym.

run 1.5 miles
7:30 pace.

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

Squat
10-45
5-135
5-225
5-255
5-3-1
280
320
355-fail, fail
-worked up to 355. got 3 at 320 but they were heavy. got stuck on the 1st rep at 355 and put it down.
-tried again and had nothing. strained a muscle in me left quad. feels like a charlie horse. have to nurse that out a little...

Got in early to try to blast thru the squats but they took longer than I anticipated.
Off to the salt mine....

Think its time for a reset..

Friday 8-23-13

TGIF....

Got home super late from a meeting last night...
rolled over this am.

Will have to try to make it up tomorrow....

Happy Friday

Thursday 8-22-13

Thursday...

run 1 mile
7:30 pace

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

Deadlift
10-45
6-135
5-185
5-225
3-3-3
270
310
350-4
-got 4 solid reps at 350. good stuff. have to break through the mental barrier on these and just pick up the bar!

Sprints
20/10 x 8 on the treadmill at 5:25 pace.
solid effort, good speed. felt good.

off to the salt mine..

Wednesday 8-21-13

Wednesday....

Run 1 mile
7:30

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-still not feeling 100%. but a little better and needed to get in and get it on..

10 rounds for time
5-pull-ups
10-push ups
15-squats
-8:00 +/- on the wall clock.
-little half cindy action. felt pretty solid.

Monkey bars
-1 rep down
-1 rep down and back
-1 rep down
--felt like playing a little and this was fun. raced down the monkey bars. hand to hand style.
--was a good finisher..

-off to the salt mines..

Tuesday 8-20-13

Tuesday

-rolled over this am.
-felt crappy last night and still a little this am....

-blah...

back at it tomorrow.

Monday 8-19-13

Monday.

Happy Monday..

run 1 mile
7:30. solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-quick.

Squats
10-45
8-135
6-185
5-225
3-3-3
265
300
340-3
-got 3 solid reps. probably left 1 in the tank. maybe 3rd was slow coming up.
-felling pretty good about that. looking back this is solid. steady progress.

-ran out of time. was goingt o try to sneak in a met-con but no time.

-off to the salt mine.

Friday 8-16-13

Friday
TGIF!!

run 1.5 miles
7:30 pace

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

Press
10-45
8-75
6-95
5-5-5
115
135
155-3 +2 pp
-felt ok on the press today. not flying up like I think kit should but still progressing.
-need to be patient...

Met-con
7min AMRAP
row 500m
25 push ups
3 rounds.
-rows all at 1:37ish. fast.
-all push ups unbroken and fast.
-felt solid. good finisher.

off to the salt mine..

Thursday 8-15-13

Thursday

run 1.5 miles
7:30

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid warm up. moved thru quick.

Deadlift
10-45
8-135
6-185
5-225
5-5-5
255
290
330-8
-solid work today. got 8 good reps. left a couple in the tank.
-form was good.

Met-con
40y burpee broad jump

2 rounds
10/20/30 shuttle sprint
-good stuff here
-pretty gassed after the shuttles.

-off to the salt mine....

Wednesday 8-14-13

Wednesday

run 1 mile
7:30 pace

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

-solid warm up.

3 rounds
1:00 max rep man-makers w/25#
1:00 max rep Curtis P w/25#
1:00 rest...
-this was good fun. rough on the shoulders. gasser.

Run Intervals
20/10
20 second sprint 10 second rest
8 intervals
-felt pretty solid. should have maybe been a little faster or greater incline..
-solid though.

-out of time and off to the salt mine.

Tuesday 8-13-13

Tuesday

run 1 mile
7:30 pace

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

Bench
10-45
7-135
5-5-5
185
215
245-7
-7 solid reps at 245. happy with that.

RDL-BBB
5x8@185
-probably need to up the weight here a little bit.
-felt solid.

-out of time and off to the salt mine.

yippee

Monday 8-12-13

Monday...... yeah...

-had a nice relaxing weekend with the family. Solid.

Run 2 miles
7:30 pace
-felt strong and solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-quick. felt good to stretch it out a little.

Squat
10-45
8-135
5-185
5-5-5
245
280
320-5
-got 3, failed on 4th. re-racked and got 2 more, probably had a third.
-gotta stay tight. can't let the weight get in my head...
-happy with that.

Press-BBB
3x10@ 85
-only had time for 3 sets but banged them out quick and fast.

-pretty good Monday...

Friday 8-9-13

Friday..

TGIF!!

-rolled over again today. not sure whats up but glad its a deload week. probably sneak in tomorrow for a make up session and maybe get out Sunday for a run or ride..

Happy Friday!

Thursday 8-8-13

Thursday..

-rolled over this am and slept in.
-family got home late last night so didn't sleep well..

back at it tomorrow...

Wednesday 8-7-13

Wednesday

run 2 miles
7:30 pace
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-waling lunges

Met-con
4 rounds
20-kettlebell swings 53#
shuttle run-10/20/30
7:40
-holy sweet gassed awfulness.....
-brutal, but effective.

-little plyo and foam rolling to top it all off......

Happy Hump day

Tuesday 8-6-13

Tuesday...

-slept in. had a late meeting last night and rolled over this am.
-have some work to do later this pm so probably no gym/run/ride later, but we'll see.

Monday 8-5-13

Monday

Weekend wrap..
Saturday.. relaxed.

Sunday
-19mile MTB ride.
-good stuff!

Monday

run 1.5 miles
7:30 pace

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

Squat- Deload
10-45
5-5-5
145
185
225
-felt solid thru these. should be fairly easy as it is deload.

Press- BBB
5x10 @ 85
-solid here as well.
-worked thru pretty quick.

solid Monday am.

Friday 8-2-13

TGIF!

-running a little late this am.. up and out just a little behind..

Row 2.5k
-nice and moderately paced row to get the juices flowing..

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

Press
10-45
8-75
6-95
5-115
5-3-1
130
145
165-1
-got 1 solid rep at 165. failed 2 additional attempts. no hip drive. just deep breath and push...
-felt pretty good.

Squat-BBB
4x10@185
-4 quick sets. solid.

-off to the salt mines...

Thursday 8-1-13

Thursday...
-Hello August...

-Wednesday Night
-15 mile MTB ride. Good pace, good company!
-may need to do a little work on the ride. brakes are a little sketchy..
-beers and food post ride of course...

Run 1.5 miles
7:30 pace

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

Deadlift
10-45
8-135
5-185
5-225
5-255
5-3-1
285
320
360-f
340-1
-failed 360 a couple of times. should have walked away and rested longer...
-went right back after it and it got in my head.
-went down to 340 and pulled it well.
-left it with just that rep.
-didn't have it in the legs today.
-ride last night, dodgy back last couple days etc...

-off to the salt mines..

Wednesday 7-31-13

Wednesday

run 2 miles
7:30 pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved thru this quick an felt solid on the run.

Skill day.
-worked with a buddy on a bunch of skills and movements.
-thought and demonstrated some good stuff with dumbbells for him to use on vacation
-man-makers
-dumbbell bear
-curtis P
-single arm snatch
-single arm clean and jerk
-turkish get-ups
-etc... good stuff

-mountain bike ride tonight!

Tuesday 7-30-13

Tuesday.

run 1.5 miles.
7:30 pace.

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

Bench
10-45
8-95
6-135
5-185
5-3-1
210
240
265-3
-had a spot and a little help maybe on the 265. felt pretty strong. the last rep was a grinder.

RDL/Pull-up
5 rounds
8-RDL @ 185
5-pull ups
-worked thru this as an alternate to BBB. solid. fast. blew up my grip by the end.

-off to the saltmines....

Monday 7-29-13

Monday

-weekend recap..
-Saturday 15mile mountainbike ride. solid pace. good times. cut the front tire and had to beat it back before it went completely flat...
-then B-day party for Sis and many beers...

Sunday
-relax, clean, relax....

Monday
run 1mile
7:30 pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-had to cut the run a little short as i got into the gym a few minutes late..

Squat
10-45
9-135
5-185
5-225
5-3-1
275
315
345-f-1
-failed the 1st rep at 345. just couldnt get out of the hole.
-re-racked it and went after it and got it!
-very glad I re-racked and went back at it!!

Press-BBB
3x10 @ 85
1x10 @ 45
-out of time.

off to the salt mines...

Happy Monday!

Friday 7-26-13

Friday...

run 1 mile
7:30 pace

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

Deadlift
10-45
8-135
6-185
5-225
3-3-3
265
305
340-5
-5 reps at 340. meh. little off my game today. they didn't go up half bad but I just wasn't feeling it.

Press
10-45
5-95
4-115
3-3-3
125
140
155-1
-only got 1 at 155. boo! not awesome. felt pretty heavy. meh.

Front Squat- BBB
3x10 @ 135
-changed it up a little and put the front squat in.
-felt pretty good.
-ran out of time.

-off to the salt mine.

Thursday 7-25-13

Thursday

-rolled over this am...

but, I did get out last night for a 15mile mountain bike ride. awesome!
so much fun.

-may hit the gym later or double up tomorrow. we'll see.

Wednesday 7-24-13

Wednesday

run 2 miles
7:30 pace

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

-solid warm up. good run. quick thru the movements.
-feeling a little "off" this am.. not sure why..

Met-con
4 rounds
15- kettlebell swings 53# russian
10-front squats 135#
-fast. all but the last set of squats was unbroken. had to drop the bar and re-rack as my fingers were slipping etc. felt pretty solid. little off maybe but solid. the swings were quick. the squats felt pretty good. weight was good. all squat sets cleaned from floor.

Looking to get a mountain bike ride in this pm. we'll see....

Tuesday 7-23-13

Tuesday

run 2 miles
7:30 pace.
-feeling pretty good on this.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff and felt good to go through and loosen it up.

Bench
10-45
8-95
6-135
3-3-3
195
225
255-4
-3 and 4 were slow and heavy.... wanted to get 5 but well that is just how it goes..

RDL-BBB
5x8@185
-these were pretty easy. may need to step the weight up a bit...

-off to the salt mine...

Monday 7-22-13

Monday
-had a great mountain bike ride on Sunday. 19 miles of sweet singletrack. awesome!

up and in this am...

run 1 mile
7:30

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little tight in the lower back. other than that standard.

Squat
10-45
8-135
6-185
5-225
3-3-3
255
290
330-3
-290 was a little slow.
-330 went up pretty well. got 3 good solid reps.
-seems to be more of a confidence thing. drop slow into the hole and struggle or drive in and out and it feels solid. need to work that a little
-lower back and legs a little sore from the ride.
-solid work.

Press-BBB
5x10@85
-solid work here.

-out of time and off to the salt mine..

Friday 7-19-13

Friday

TGIF!!

Thursday night re-cap
-got into the gym after work. different...

run 1 mile
7:30

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

Deadlift
10-45
8-135
6-185
5-225
5-5-5
245
285
320-10
-solid. felt pretty strong. little tired.

Bench-BBB
5x10 @ 145
-solid. quick.

Friday

run 1.5 miles
7:30 pace

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

Press
10-45
8-75
6-95
5-5-5
115
130
145-4,5f
-got 4 at 145. tried to go back for a fifth but failed it. oh well.

Squat-BBB
5x10@185
-worked thru these fast. felt solid.

-another hot couple of days ahead. yuck!

-Looking forward to the weekend.

Wednesday 7-17-13

Wednesday
-up a little late and not super motivated...
-but got out of bed and went after it.

warm up
2 rounds
run 400m
10-deck squats
10-walk outs
10-push ups
10-walking lunges

10min AMRAP
1-2-3-4-5....etc
wall ball
wall ball sit up
-completed 15 rounds and was 10 wall balls into 16
-this was solid. the first 7-8 rounds were quick and then the 10+ rounds started to catch up a little
-would have liked to get maybe one more in but the effort was high and all rounds were unbroken.
-solid

Foam roll
-spent a little time working on the kinks.

-all in all not bad for a morning I wanted to roll over and write off...

Tuesday 7-16-13

Tuesday

run 2 miles
7:30 pace

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

Bench
10-45
8-95
6-135
5-5-5
185
210
240-7
-felt pretty solid for 7 reps.

no RDL this am. ran out of time. oh well.

feeling pretty solid.

Monday 7-15-13

Sunday re-cap
run 2.5 miles.
-went to the park for a run. the humidity was awful... crushed me by the 2 mile mark. had to stop and walk a bit and then ran the rest. awful....
-did some 100yard sprints to finish it off
-4x100y walk back to start to recover..

Monday
run 2 miles
-7:30 pace
-felt much better than yesterday.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty solid.

Squat
10-45
8-135
6-185
5-5-5
235
285
315-3
-285 felt kind of heavy and was slow..
-315 felt heavy and got stuck on 4th rep.
-oh well. first heavy day back..

Press- BBB
5x10@85
-using the narrower grip. blasting my shoulders.
-worked thru these fast...

-solid Monday.

Friday 7-12-13

TGIF!!
-got in a little late so had to abridge the warm up.

run .25 miles

1 round
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Deadlift- Deload
10-45
5-5-5
145
185
225

Press- Deload
10-45
5-5-5
65
85
105

Squat- BBB
5x10@185

-pretty much hammered thru all of this. minimal rest between sets.
-felt pretty good.

TGIF!!

Thursday 7-11-13

Rolled over this am.
Boo, but was tired....
Still working my way back into the groove after the week away at camp...

back in the ring tomorrow.

Wednesday 7-10-13

Wednesday

run 1 mile
7:30 pace
-woke up with a belly ache. argh.. ran it off.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty solid.

Bear Complex
5 rep sets
75
85
95
105
115
-all rounds unbroken.
-solid work here. felt good.

-that was it for today. considering I wanted to roll over I am happy.

Tuesday 7-9-13

Tuesday
-back from a week of vacation. did a little cycling, some kayaking, but mostly just chilled out..

Run- 1.5 miles
7:30 pace.
-felt pretty solid.

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

Squat- Deload
10-45
5-140
5-185
5-225
-all sets good and solid.

Press-BBB
5x10@85

Bench Press
10-45
5-115
5-145
5-165
-supersetted these with the Presses.
-felt pretty good. paused at the bottom.

-good first day back in the saddle.

Friday 6-28-13

Friday!
TGIF.

run 1.5 miles
7:30 pace

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

Deadlift
10-45
8-135
6-185
5-225
3-3-3
255
295
330-9
-felt pretty good. last couple reps were a little slow.
-probably left 1 or 2 in the tank.

Press
10-45
8-75
5-105
3-3-3
120
135
150-2
-got 2 solid reps at 150.
-not super happy here but ok.
-form was better.

-out of time and off to the office

vacation next week. no gym time. will run and bike!

Thursday 6-27-13

Thursday

-rolled over this am.
-wasn't feeling great all day yesterday. got home late again and needed a little extra shut-eye.

Wednesday 6-26-13

Wednesday
-woke up feeling a little off.. not sure what the story with that is.
-better now after getting in and getting it done.

run 1.5 miles
7:30 pace

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

Bench
10-45
8-95
6-135
5-175
3-3-3
195
225
250-5
-felt pretty strong on the last set. solid.

RDL-BBB
5x8@185
-solid. may go up in weight on these.

-was running late at that point and off to the coal mines..

Tuesday 6-25-13

Tuesday--

-rolled over this am...
-didn't get home till late and just had nothing..

oh well.

Monday 6-24-13

Monday

-got in Sunday to do a little make up..
run 2 miles
7:30

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

Press
10-45
8-75
6-95
5-5-5
110
125
145-5
-got 5 solid reps at 145.
-feeling better with the new grip.

Squat- BBB
5x10@185
-solid.

Monday
-up and out this am.

Run 1.5 miles
7:30 pace

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

Squat
10-45
8-135
6-185
5-225
3-3-3
250
285
320-6
-felt pretty solid today. feeling it a little from yesterday.

Press- BBB
3x10 @ 85
1x20 @ 85
-little variation here. the 20 rep set was brutal as expected...

-off to the salt mines..

Friday 6-21-13

Friday..

TGIF!
-rolled over this am...BOO!
-oh well. will get up and hit in in the am tomorrow.

Thursday 6-20-13

Thursday...
-definitely could have rolled over this am.. but up and out.

run 2 miles
7:30
-felt pretty good here.
-for not wanting to get out of bed...

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid.

Deadlift
10-45
8-135
6-185
5-5-5
240
275
315-10
-315 felt solid. 10 good reps.
-very happy with this. hams were tight and sore but 315 still felt fine.
-solid.

Bench Press- BBB
5x10 @ 140
-feeling the push ups from yesterday a little but quick an solid.

-off to the salt mine.

Wednesday 6-19-13

Wednesday-

row 2k
-8:00
-the rower is still f'd up. grrr...
-was able to get a decent warm up but can't put any real force into it.
-have to keep the stroke count slow..
-hopefully will be fixed soon.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid.

Met-con
20-19-18-17-16-etc...
20 min time cap
-tire flip
-russian swing
-hand release push up.

-got to round 13, but I think i did 17 twice...
-oops..
-this is a smoker. might be able to finish in 30 mins..
-solid effort and good stuff for today.

-off to the salt mine...

Tuesday 6-18-13

Tuesday

run 2 miles
7:30 pace
-solid here.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-standard pace and movement.
-felt pretty good.

Bench Press
10-45
8-95
6-135
5-5-5
180
205
235-7
-felt pretty good. 7 solid reps.

RDL-BBB
5x10@185
-solid.
-feeling much better with these. grip feels stronger.
-may go up a little in weight next cycle. we'll see.

-off to the salt mines...

Monday 6-17-13

Monday..

run 1.5 miles
7:30 pace.
-felt a little sticky today. Monday..

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-did a little foam rolling after these. opening up the back a bit.
-have a kink in the right shoulder area..

Squat
10-45
8-135
6-185
5-5-5
225
265
300-7
-7 solid reps at 300. felt pretty good. probably had 2 more in the tank.

Press- BBB
5x10@80
-these were rough. the new grip is different. going to take a little time with these.

-off to the salt mines...

Friday 6-14-13

Friday!!

Run 1.5 miles
7:30 pace.
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-quick. solid.

Press
10-45
8-75
6-105
5-3-1
120
140
155-0
-failed at 155.
-did 5 push presses.
-push presses were easy-ish.. didn't feel to heavy.
-need to work on the drive off the bottom. may add some extra work here.

Squat-BBB
5x10@185
-felt ok. little tired.

-generally a little tired today.

Thursday 6-13-13

Thursday

run 2 miles
7:30 pace.
-solid here. feeling good with pace and distance.

2 rounds
10 deck squats
10-walk outs
10-push ups
10-walking lunges
-tried to move thru this fast as I wanted to get both deads and bench in today.

Deadlift
10-45
8-135
6-185
5-225
5-3-1
270
305
340-5
-felt a little off today. maybe rushing a little thru the sets. maybe just a little tired.
-had more reps but the form was breaking down.

Bench
10-45
8-95
6-135
5-185
5-3-1
205
230
260-2
-260 was heavy. got 1 solid rep and the 2nd was a grinder.
-happy with this. solid work.
-little off today but no big deal.

-off to the salt mines!!

Wednesday 6-12-13

Wednesday

run 2 miles
7:30 pace.
-solid here.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-fairly quick. feeling pretty good.

Met-con
row 1000m
100 burpees
row 1000m
-rower was acting wonky. weird. lost a little time as i couldn't pull super hard or it would slip.
-burpees were solid. did 30 straight. then sets of 10 with a 5 second pause between sets.
-last row same thing. had to be a little conservative.
-solid effort. good stuff

-off to the salt mine. felt good to get in a little met-con fun!

Tuesday 6-11-13

Tuesday...

alarm clock failure....
oh well, woke up a little past 5 and had to be in the office at 6..
no bench day today!

back at it tomorrow.

Monday 6-10-13

Monday,

run 2 miles
7:30 pace
-monday. feeling the couple days off.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-typical warm up. was feeling ok by the end.

Squat
10-45
8-135
6-185
5-225
5-3-1
260
295
330-4
-felt a little heavy and slow out of the hole today.
-got a solid 4 reps. happy with that.

Press- BBB
5x10 @ 80
-using the improved grip. feeling it.
-took the time between sets to stretch out the back a little.

had to boogie after the presses to get to the office.

Friday 6-7-13

TGIF!!

run 2  miles
7:30 pace
- solid.

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

Press
10-45
8-75
6-95
3-3-3
115
130
145-3
-changed up my grip a little. made i more narrow. helped. felt a little weird.
-got 3 solid reps. didn't push to much more.

Squat- BBB
5x10@185
superset w/ 3x10 chins
-solid. was pretty gassed by the end of this.

-That's it. off to the showers and the salt mine.

Thursday 6-6-13

Thursday

Run 2 miles
7:30 pace.
-felt pretty solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff, little sore.
-lack of sleep and mobility work may be catching up a little..

Deadlift
10-45
8-135
6-185
5-225
3-3-3
250
285
325-8
-got 8 reps. wasn't feeling 100% this am. will take the 8.
-little lack of sleep catching up with me.

Bench- BBB
5x10 @ 135
-superset w/ 3x8 pull ups
-solid.

-out of time. off to the salt mine.

Wednesday 6-5-13

Wednesday...

Spent last night at the Yankees game!
got home late and rolled over this am...

back at it tomorrow!

Tuesday 6-4-13

Tuesday

run 2 miles
7:30 pace
-solid.
-pace was good.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-quick.

Bench Press
10-45
9-95
8-135
6-165
3-3-3
190
215
245-5
-felt really strong on these. better than expected. not a super strong bencher but getting better.

RDL-BBB
5x8@185
-felt good thru these sets. minimal rest.

-out of time and off to the salt mines...
-may have to look into restructuring a little. not sure yet..
-liking a little longer run at the start.

Monday 6-3-13

Monday...

run 1.5 miles
7:30 pace.
-solid. felt pretty good.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-quick.

Squat
10-45
6-135
5-185
5-225
3-3-3
240
275
315-5
-got 5 solid reps at 315. felt good.
-called for 310 today but went to 315. little slow but solid.

Press-BBB
5x10@80
-altered my grip a little. narrower. really felt it in the tris.
-going to give this a shot and see if it helps.

-thats it. still on the early schedule so have to boogie..

Friday 5-31-13

TGIF!
-didn't want to get up this am. would have been happy to roll over...

run 1 mile
7:40
-pace was a little slow for a single mile but was ok with that.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-quick work thru these.

Press
10-45
8-80
6-90
5-5-5
105
125
140-5
-5 at 140 and it was heavy. went back for 6 and missed it.
-still my weak link. need to think about some other assistance work maybe, or more pressing..
-will be reevaluating.

Squat-BBB
5x10@175
-these went up fast and consistent all the way thru.

-out of time and off to the office....

Looking to spend some time in the woods this weekend...

Thursday 5-30-13

Thursday

run 1.75 miles
7:40 pace.
-had a couple hot spots or tight spots.
-felt good for the 1.75

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-same as usual here. solid.

Deadlift
10-45
10-135
8-185
5-5-5
235
270
305-10
-felt solid on the 305.
-good speed off the floor.

Bench- BBB
5x10 @ 135
-solid here as well.

-out of time and off to the office.

Wednesday 5-29-13

Wednesday...

run 2 miles
7:40 pace.
-pace was solid. little extra distance.
-got in a little early to be able to do this.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid here. felt good to get loose after the run.

Met-con
Deck-o-cards
25mins +/- on the wall clock.
-moved thru fast. maybe a little to quick at the start. had a tough patch through the middle then found my pace again.
-solid effort. burpees sucked of course...

-that was all for today. good stuff...

Tuesday 5-28-13

Back in the saddle...

Monday
run 1.5 miles
7:50 pace
-easy.

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

Squat
10-45
8-135
6-185
5-5-5
225
260
295-5
-got 5 solid reps. had a couple in the tank but left it at that.

Press- BBB
5x10 @ 80
-felt solid.

spent the rest of the day working outside and having a little bbq.
-solid weekend!

Tuesday
run 1.5 miles
7:40 pace
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-only 2 rounds to save a little time.
-feeling it a little from yesterday

Bench
10-45
10-95
8-135
6-155
5-5-5
175
205
230-6
-6 solid reps. may have had 1 more.

RDL-BBB
3x8 @ 185
-good ham stretch. feeling strong on these.

-out of time and off to the office...

Monday 5-20-13

Monday.
-had a great weekend camping in the rain!
-oh well. tents and boots dry. all essential gear stayed dry.
-not enough sleep and a lot of moving around Saturday led to a lazy Sunday afternoon.

-Rolled over this am. tired still.....

back in the ring tomorrow.

Friday 5-17-13

TGIF!

-rolled over this am.
-been tired all week and got the extra hour...

oh well.

-camping all weekend so figure i could use an extra hour leading into that!

Thursday 5-16-13

Thursday.....

run 1.75m
7:19 pace
-solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little slow through this today. hams were stiff.
-liking the little more distance on the run.

Deadlift
10-45
8-135
6-185
5-225
5-3-1
260
295
330-10
-got 10 solid reps with straps. felt solid. not easy but not crazy hard either...
-making good solid progress here.

Bench- BBB
5x10 @ 135
-worked thru these quick as i was running out of time..

-off to the showers and then the salt mine.
-going to need to make some time in the evening to stretch and foam roll.

Wednesday 5-15-13

Wednesday....
-could have easily slept in...but got up...

run 1.75m
7:19 pace.
-felt solid thru this.

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

Met-con
15amrap
500m row
10-box jumps 24"
15-hand release push ups

5 rounds
15:40
-solid. wanted 5 rounds. finished the last round just over the limit.
-felt smooth. the first round of box jumps were a little choppy.
-this was a solid workout.

-pretty much out of time at that point.
-stretched a little and off to the showers...

Tuesday 5-14-13

Tuesday

run 1.25 miles
7:19 pace.
-feeling better. less coughing when done. maybe the allergies are starting to subside..

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

Bench Press
10-45
8-95
6-135
5-175
5-3-1
200
225
255-4
-255 was sticky. heavy at the bottom. left arm feeling a little weird....tight? sore..

RDL-BBB
5x8@185
-solid work here.

-out of time...short schedule is tough..will get thru this week and see what happens. need to readjust a little.

Monday 5-13-13

Monday.
-had a good weekend.
-7 mile hike on Saturday. good stuff.
-yard work on Sunday.

Monday...

run 1 mile
7:19

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved thru this quick as i didn't have as much time this am.

Squat
10-45
8-135
6-185
6-225
5-3-1
250
285
320-5
-got 5 solid reps. they were heavy but solid form. the 5th was a little slow.

Press-BBB
5x10@80
-solid.

-that was it for the day. had to be in early and will be getting in early from now on so have to modify the protocol to take that into account.

Friday 5-10-13

Friday..
TGIF!

run 1 mile
7:19 pace.
-again feeling pretty good here

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

Press
10-45
8-75
6-95
3-3-3
110
125
145-3
-only 3 here. failed the 4th rep. oh well.
-press coming along slowly.. may add some more assistance to it, or just start going over head more often.

Squat- BBB
5x10@170
ss w/ 10 chins
-worked thru these pretty well.
-all the chins were unbroken.

Met-con
10-9-8-7-6-5-4-3-2-1
tire flips
push ups
-solid effort here. was feeling pretty empty at this point.
-pushed thru.

plyo
foam roll

-all in all a good couple of days.

-looking forward to a long hike tomorrow.

Thursday 5-9-13

Thursday
-got home late last night but got up this am to shake it off..

run 1 mile
7:20 pace
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-worked thru quickly. solid.

Deadlift
10-45
8-135
6-185
5-225
3-3-3
245
280
315-10
-felt pretty solid. pulled 285 well. grip started to slip a little.
-used the straps for 315 and got 10 solid reps. felt good.

Turkish get-ups
3r/l- 35# kb
3r/l- 44# kb
3r/l- 53# kb
-this was good. need to work these more. build more stability, control etc..

Met-con
10min AMRAP
5- pull ups
10-med ball 16#
15- kettlebell swings 53# Russian.
-7 rounds
-was shooting for 10 but after 5 knew that would be a stretch.
-smoked.

plyo
foam roll

Wednesday 5-8-13

Wednesday.
-back in the game..

run 1 mile
7:25 pace
-allergies bothering me. coughing a bit. yuck

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty solid.

Squat
10-45
8-135
6-185
3-3-3
235
270
300-7
-got 7 solid reps at 300. felt good. may have had 1 or 2 more in the tank but they were going up a little slow.

Bench
10-45
8-95
6-135
3-3-3
185
215
240-6
-only 6 at 240. was a little heavy today.

Met-con
15-12-9
135# front squat
52# kettlebell swing
-brutal. cleaned all the squats from the floor. wanted to go heavier but glad i didn't.
-need to work on this kind of stuff..

plyo
foam roll.

Tuesday 5-7-13

Tuesday....

-slacking...
-got home late last night and didn't feel like getting up this am...

BOO!

-will be back at it tomorrow.

Monday 5-6-13

Monday.

Rest day? well recovery day more like...
-rolled over. spent the weekend camping and caught up on some sleep this am.

-back at it tomorrow.

Friday 5-3-13

TGIF!
Friday! yippee.....

warm up
row 2k
-7:30 pace.
-solid. nice change of pace for warm up.

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

Press
10-45
8-75
6-95
5-5-5
105
120
135-5
-only got 5 at 135. disappointed with that. felt good working up to it. got 4 and failed 1, then got the last for 5. oh well.

Squat- BBB
5x10@170
-worked thru these quickly. good speed and felt pretty solid.

Met-con
3 rounds
run 400m
21- kettlebell swings 53#
12- pull ups
-12:00 ? +/-
-runs were at 7:15 pace. felt pretty good.
-all swings unbroken
-first set of pullups unbroken, second was 6-4-2, third 4-3-2-2-1
-felt pretty good. smoked at the end....

plyo
foam roll.

-good week all in all. solid work.
-camping tonight and this weekend! awesome.
 

Thursday 5-2-13

Thursday....
-got to the gym  a little late as i had to turn around and go home for my work shoes....
-essentially right when i was pulling in the gym lot.... awesome!

warm up
row 2k
7:30
-solid steady pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
 -only did 2 rounds to pick up a little time..

Deadlift
10-45
8-135
6-185
5-5-5
225
260
295-10
-10 solid reps at 295. they were easy...probably had 2 more easy in the tank.
-back felt good. pleased.

Met-con
3 rounds
5- L-Pull ups
10-dips
-rest 2:00
5 rounds
10-hand release push ups
10-russian swings 54#

-the first 3 rounds were tough. L-pull ups harder than i remember. grr...
-the push ups and swings were just a sprint thru.. no issues there.

Plyo
Foam roll

Wednesday 5-1-13

Wednesday

-rolled over this am.
-guess i could use the extra couple hours. no worries.
-couple solid training days coming up..

Tuesday 4-30-13

Tuesday...

run 1 mile
7:13
-little sluggish here..

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved thru these quickly.

Bench
10-45
8-95
6-135
5-5-5
175
200
225-10
-felt pretty light at 225. speed was good.

RDL-BBB
10-45
5x8@185
-was a little nervous that the back might not hold up on these. was stiff yesterday. actually felt better after the sets.
-form was good.

Met-con
run 400m
50-double unders
30-burpees
40-d/u
20-burpees
30-d/u
10-burpees
run 400m
-moved thru this quick. double unders were good. little off here and there but pretty smooth. burpees were a grind, but got them done. runs just book ended it.
-solid met-con.

plyo
foam roll.

Monday 4-29-13

Sunday
-trail run
3.2 miles
8:30ish pace.
-felt slow and sluggish. couldn't get on the gas.
-had a wicked cough after as well. maybe a little allergy issues..

Monday

run 1 mile
-7:13 pace
-felt pretty good.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved thru these fairly quick. still dealing with the cough.

Squat
10-45
8-135
6-185
5-5-5
220
250
285-8
-solid work here. all the work sets felt good.
-got 8 solid reps at 285. may have had 2 more in the tank, maybe...
-good stuff.

Press- BBB
10-45
5x10@80
-felt pretty good. little rough on the last couple reps on the last set.

Met-con
400m warm up @ 8:00 pace
2x800m
2:00 rest
-6:30 pace
-6:30 pace
-felt pretty good. good foot speed.

Plyo
Foam roll
-little stiff and tight from the weekend. felt good to work it out a little.

Friday 4-26-13

Friday...
TGIF!

run 1 mile
7:13

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

Deadlift- deload
10-45
5-5-5
135
170
205
-easy.

Press- deload
10-45
5-5-5
60
75
95
-easy as well.

Squat- BBB
5x10@165
-felt pretty solid.

Weighted Pull-ups
5-0
5-25
5-45
4-65
5-45
-felt solid on the 45's.
-65 was a little heavy. got 3, regripped and got 1 more. 5th was a partial so no rep

Plyo
Foam roll

-solid end of the deload week.

Thursday 4-25-13

Thursday.

-sleepy.
-rolled over......

-the deload week has been needed to recharge and I have been letting the body signal my actions.
-was good to catch a couple extra hours.
-looking forward to getting back to heavy next week.

Wednesday 4-24-13

Wednesday...

run 1.5 miles
7:13 pace.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid warm up. was a little sluggish this am but got back in the groove.

Bench- deload
10-45
5-5-5
105
135
155
-no issues here.

RDL- BBB
10-45
5x8@185
-solid.

Met-con
8x400m
2:00 rest between
-all rounds 6:00 pace on treadmill.
-felt pretty good. the pace was high but sustainable.
-2:00 was a good rest period. enough to almost fully recover etc...
-definitely feeling it at the end.

plyo
foam roll..

-solid effort for a Wednesday. having a decent deload week.

Tuesday 4-23-13

Tuesday

-slept in. alarm went off and I went back to sleep.
-lazy. got home late last night and was tired...

oh well.

Monday 4-22-13

Monday...
-had a good productive weekend..

run 1.5 miles
7:13 pace

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty solid all the way thru

Squat- deload
10-45
5-135
5-165
5-195
-standard deload. felt pretty good. all sets easy.

Press-BBB
10-45
5x10@75
-all these sets were quick and solid.

Met-con
10-rounds
5-pull ups
10-push ups
15-squats
10:00 =/-
-probably under 10. used the wall clock.
-all the reps were unbroken.
-strict pull ups. no kips
-felt pretty good.

Plyo
Foam roll
-working out the kinks from the weekend. spent a few hours out in the yard yesterday.

Friday 4-19-13

TGIF....

-rolled over this am. shot. tired. needed the extra couple hours.

-may get up early tomorrow and get it done.

Thursday 4-18-13

Thursday

Run 1 mile
7:13

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-feeling a little sluggish this am. shook it off after the warm up

Deadlift
10-45
8-135
6-185
5-225
5-3-1
255
290
320-10
-felt strong. had a couple in the tank still. but the stiff lower back had me stop at 10 just as a precaution.
-back felt good during pulls.
-solid progress here.

Bench- BBB
10-45
5x10@135
-felt pretty easy.

Met-con
21-KBS 54
42-Double Unders
15-KBS
30-DU
9-KBS
18-DU
-fast and smooth. swings felt heavy at first. little fatigued from yesterday.
-double unders were pretty slick.

Plyo
Foam roll

-solid. for feeling a little less than perfect this am it was a good session.

Wednesday 4-17-13

Wednesday....

run 1 mile
7:13 pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-still a little stiff in the lower back but not bad.

Met-con
5 rounds
run 400m
30-KBS 53#
20-wall ball 18#
10-push ups
 -26:00+/- a few seconds on wall clock
-solid. just as bad as i had imagined....
-had to break up the swings after the 1st round.
-all the wall balls and push ups were unbroken
-run pace was 7:30. tried to pace it and recover a little on the runs.
-it was brutal....

Chins
5x5

Bar Dips
3x10

Plyo
Foam roll

-good day for the middle of the week. looking forward to some heavy deads tomorrow.

Tuesday 4-16-13

Tuesday

run 1 mile
7:13

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-back a little stiff but feeling better after the warm up

Bench Press
10-45
8-95
6-135
5-165
5-3-1
190
225
250-6
-felt pretty strong on these. the last 2 were spotted and maybe a little help.
-solid work. bench is coming along nicely.

RDL-BBB
10-135
5x8 @ 185
-superset with 10 pull-ups
-added the pull-ups and it blew my grip apart....
-forearms and hands just shattered by the end...

Met-con
10min AMRAP
30yard prowler push w/90#
30yard sprint
walk back to recover
-10 rounds.
-smoked. solid.

Plyo
Foam roll
-working on the kink in lower back. much better.

Monday 4-15-13

Monday...
up and out.

run 1 mile
7:13
-solid. little stiff but its Monday

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

Squat
10-45
8-135
6-185
5-225
5-3-1
245
275
315-8
-worksheet called for 310. figured break the mental barrier of 315. plus it was what i struggled with a few weeks ago.
-got 8 solid reps. last 2 were grinders but solid reps.
-this was good stuff. very pleased.

Press BBB
10-45
5x10 @ 75
-pretty easy.

Ring work
-got a chance to play on the rings again. still struggling to get a muscle up. can chin, pull up, an dip.
-its the turnover thats tough. gotta keep trying.

Plyo
Foam roll
-lower back a little tweaked from working in the yard over the weekend. aggravated a little with the squats.

-solid Monday.

Friday 4-12-13

TGIF!

run 1 mile
7:13

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

-solid warm up. moved thru quick as there was work to be done...

Deadlift
10-45
8-135
6-185
3-3-3
235
270
305-12
-12 fast and solid reps. felt easy...well as easy as it should. happy with the progress here.

Press
10-45
8-75
6-95
3-3-3
105
125
140-6
-6 solid reps. no hip drive. just good strict pressing.

Skill/Strength
Ring work
-various muscle up progressions, ring dips, ring pull ups, chins, etc..
-really want to get a muscle up. so close....

-ran out of time here and had to hustle off to the salt mine.
-rainy Friday. oh well looking to get outside over the weekend.

Thursday 4-11-13

Rest day.

semi-unintentional...
-got to bed late and rolled over this am..

oh well. will make it up tomorrow.

Wednesday 4-10-13

Wednesday...

run 1 mile
7:13 pace.

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

Bear Complex
45
95
105
115
125
135
-solid! got all the way thru 135 without having to put the bar down.
-little shaky on the last couple reps.
-felt pretty good for a day when i wasn't feeling 100%

Met-con
Annie
50-40-30-20-10
double unders
sit ups
10:00? wall clock.
-double unders were fast
-sit ups were not so fast. anchored the feet for the last 3 sets.
-good met-con though. haven't done this in quite a while.
-double unders much better lately.

plyo
foam roll

-looking forward to some heavy deads tomorrow

Tuesday 4-9-13

Tuesday..

run 1.5 miles
7:13 pace
-felt pretty steady. little tired this am so this got the blood flowing

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved quickly thru this.

Bench
10-45
10-95
6-135
3-3-3
185
210
235-8
-felt pretty solid. last rep was a grinder.

RDL-BBB
10-45
5x8@185
-felt pretty good here. good form and rom.

Box jump
5-24
3-30
3-30+1
3-30+2
3-30+3
2-30+4
0-30+5 chickened out...
1-30+4
-wanted to see how many plates i could add to the 30" box. got 4 pretty easy. got psyched out on 5. grrrr
-should be able to get it.. will try again.

Plyo
Foam roll

-not bad for a Tuesday when i would have rather rolled over...

Monday 4-8-13

Monday...

run 1 mile
7:13 pace.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little sluggish. typical Monday..

Squat
10-45
8-135
6-185
3-3-3
230
260
295-8
-8 solid reps. felt pretty good. good solid form.

Press- BBB
10-45
5x10@75
-solid

Met-con
Crossfit Ignite baseline
row 500m
40-squats
30-sit ups
20-push ups
10-pull -up
-off the rower in 1:40. all sets unbroken.
-the rower reset so i didnt get a time... bummer.
-will do this again with clock.

Prowler
10 sets
30y prowler sprint- unloaded
30y sprint
-recover on walk back and maybe 15-20 seconds additional

-good stuff here.

Plyo
Foam roll

-good times for a Monday.

Friday 4-5-13

TGIF!!

up and out. feeling pretty good.

warm up.
Run 1.75 miles
7:13 pace.
-went a little longer today. not bad. felt solid.

2 Rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Deadlift
10-45
8-135
6-185
5-5-5
220
255
290-10
-290 for 10 was easy...well relatively at least. they were fast and solid.
-left 2 in the tank or maybe more...
-happy with the progress here

Press
10-45
8-75
5-5-5
100
115
130-7
-got 7 solid reps at 130. the last was a grinder but it was a true press. no push from the bottom.

Squat- BBB
5x10 @ 165
-excellent depth and speed.

Plyo
Foam roll

-solid work today.
-looking forward to the weekend.

Thursday 4-4-13

Thursday

-slept in......

-just didn't have it this am..

Wednesday 4-3-13

Wednesday....

warm up
run 1 mile
7:13
-still feeling pretty comfortable here.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-feeling it a little from yesterday but overall pretty good.

Bear Complex
45-warm up
95
105
115
125
135-broken up 3/2
-did sets of 5 reps.
-solid all the way thru till 135. had to break it at 3 and then regrip and come back for the last 2.
-probably could have used a little caulk as the hands were pretty sweaty at that point.
-felt ok.

Met-con
4x500m row
2:00 rest between
1:41
1:39
1:38
1:36
-worked my way into a pretty good groove. the last set was rough but fast and solid.
-felt pretty good to kick out some high stroke count fast rows.

plyo
foam roll

Tuesday 4-2-13

Tuesday..

warm up
run 1 mile
7:13 pace.
-feeling good with this now. solid. steady. gets the blood pumping.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-same deal here. may have to go back up to 3 rounds...

Bench Press
10-45
10-95
8-135
5-5-5
170
195
220-10
-felt solid today on these. no issues. pressed them out.
-10 was good. the last rep was a little meh. all other solid.

RDL-BBB
5x8 @ 185
-grip was wasted today. from the weighted pull-ups probably.
-worked thru it.

Met-con
20-18-16-14-12-10-8-6-4-2
push ups
kettlebell swings 53# russian
squats
-solid. worked thru this unbroken. no breaks from set to set...
-pretty happy seeing as how i was a little sluggish and not fully motivated for this...

plyo
foam roll

Monday 4-1-13

Monday.
-back from the long Easter weekend.

Warm up
run 1 mile
7:14 pace

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

Squat
10-45
8-135
6-185
5-5-5
215
245
280-8
-felt pretty solid all the way thru. little sluggish this am but solid.

Press- BBB
10-45
5x10 @ 80
-Pretty solid here as well.

Weighted Pull-ups
5-0
3-25
3-45
3-65
2-70
3-90 last 2 with spot.
-pretty solid here. may work these in more. like to get over 100 for reps..
10-0
7-0
6-0
-felt pretty sweet to rep out a bunch at bodyweight.
-good stuff

Plyo
Foam roll

-not bad for a Monday...not bad..

Thursday 3-28-13

Thursday
-slept right thru the alarm this am...... must have turned it off and that was it...

oh well. off from work tomorrow so will go in a little later and finish off the deload week strong.

Wednesday 3-27-13

Wednesday....
-little tired, unmotivated maybe...but up and out.

run 1 mile
7:14
-felt solid. pace is good.

plyo
-worked some plyo here as Chris was having back pain. tried to work him thru it.
-didn't help and he split.

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

Met-con
3 rounds
run 800m
30-kettlebell swings 53#
20-wall ball 18#
-runs were at 7:14. last one was brutal. had to back it down a little and then amp it back up.
-swings were solid but had to break up the last 2 sets
-wall balls were unbroken.
-smoked after this.
-right foot a little tight/cramped/sore...

Foam roll
-spent a little extra time on this.

-continuing the deload tomorrow.

Tuesday 3-26-13

Tuesday...

run 1 mile.
7:14 pace.
-solid. felt good.

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

Bench- Deload
10-45
10-95
5-5-5
105
135
155
-deload. easy. paused all these sets at the bottom.

RDL- BBB
5x8 @ 185
-felt pretty solid.

Met-con
6 rounds
5-toes 2 bar
5- pull ups
5-rh/lh 53# kettlebell snatch
-tries to kip the t2b and the pull-ups. meh. started to get into a rhythm by the end.
-mediocre here at best.

Plyo
Foam roll
-found a new tender spot with the foam roller....awful.....

Monday 3-35-13

Monday.
-didn't want to get up but did...

warm up
run .5 mile
7:10 pace.
 -was a little late so cut this short

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

Squat- deload
 10-45
10-95
5-3-1
125
160
190
-solid. deloading and felt good.

Press
10-45
8-75
5-95
5-3-1
110
125
140-5
-make up from Friday
-felt solid pressing at 140. 5 good reps.

Skill
on the minute for 10 mins
-1 touch and go Power Clean
135
155
165
175
185
185
195
185
185
185
-185 was okay. 195 was a little ugly.
-back down to 185 to finish out. they weren't great.

Met-con
10min AMRAP
5-185# deadlift
10-burpees
7 rounds +5 deads
-wanted 10 rounds but it caught up to me a little.
-kind of slow thru the burpees. DL's were solid.

Plyo
Foam roll

-not bad for a Monday i wanted to skip.

Friday 3-22-13

TGIF.
got home last night feeling crappy.
slept right thru the alarm this am....

guess i needed a little extra rest...

oh well. may make it up tomorrow am.

rest day.

Thursday 3-21-13

Thursday...
-woke up feeling a little weird...some stomach pain..little off. not quite sick but yuck..

run 1 mile
7:19 pace

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

Deadlift
10-45
8-135
6-185
5-225
5-3-1
245
280
310-10
-felt good here. got 10 good reps. probably had another or 2 in the tank.
-for feeling crappy these were solid.

Bench- BBB
10-45
5x10@135
-worked thru these fairly quickly. wasn't super motivated.

-no met-con. feeling a little off. little tight from yesterday maybe?

plyo
foam roll

-not bad. glad i pushed thru.

Wednesday 3-20-13

Wednesday. welcome to spring with 28 degrees....

run 1mile
7:19 pace.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-feeling a little tight. better after this.

Bear Complex
45- warm up
95
105
115
125-4/2
135-5
-haven't tackled this in a while. good stuff. felt pretty good at 125. 135 was hindered by fatigue. form started to break down a bit.
-solid effort. will have to work this in more.

Met-con
10-9-8-7-6-5-4-3-2-1
53# kettlebell swings
push ups
squats
-moved thru this fast and unbroken...
-solid.

Plyo
Foam roll
-spent some time working out the kinks. back a little tight, shoulders, etc..