Thursday 1-31-13

Thursday.
warmer but rainy and nasty..

warm up
run .5 miles
-little late so kept this short

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

Deadlift- deload
10-45
5-5-5
145
185
215
-solid thru all of these.

Floor Press
5-135
5-185
5-185
5-185
5-185
5-185
-figured i would add these in and see how it went. solid.
-may program these in for the BBB bench

Met-con
3 rounds
run 400m
30-kettlebell swings
30-wall ball
-runs were at 6:50
-swings and wall ball solid.
-was smoked by the 3rd round. good stuff.

3-cone drill
5 sprints
-something a little different.
-recover between each effort.

Plyo
Foam roll

deload week almost over.

Wednesday 1-30-13

Rest day.
-caught a couple extra hours this am.
-was out later than i would have wanted last night.

back in the ring tomorrow.

Tuesday 1-29-13

Tuesday.
did not want to get up this am, but rolled over and got out of bed.... argh..

warm up
row 2.5k
9:40
-solid pace. kicked it up a little for 500m then  backed back down for the last 500.

3 rounds
30-squats
20-push ups
10-walking lunges
-little change of pace here. feeling the legs from yesterday? they were a bit tight.

Bench- deload
10-45
5-5-5
100
125
150
-no issues here. light and easy. as it should be.

RDL- BBB
3x8 @ 155
-3 standard sets here.

Chins
3x10
-all sets unbroken. feeling better moving bodyweight.

Met-con
10min AMRAP
 30y Prowler push w/95#
30y Prowler pull w/95#
-8 rounds.
-steady pace. no rest. just keep going. no sprints.
-legs pretty smoked.

Plyo
Foam roll

-not so bad for a day i didn't feel like going in.

Monday 1-28-13

Monday. Deload week

run 1 mile
7:45 pace.
-felt solid.

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

Squat- deload
10-45
5-5-5
135
170
205
-solid all the way thru.

Press- BBB
5X10 @ 95
-felt pretty good. was heavy on the last reps of last sets.

Met-con
run!
2 x 1 mile
7:13
6:55
4:00 rest between
-felt solid. the pace was good. will have to push these under 7:00 from now on.

plyo
foam roll

Friday 1-25-13

Friday!
woo-hoo!

Run 1 mile
7:45
-solid.
-no other warm up. went right into the press.

Press
10-45
8-75
6-95
5-115
5-3-1
135
150
170-1
-170 felt heavy. failed the first attempt. got the 2nd. failed the 3rd. grrrrr
-tough.

Squat- BBB
5x10 @ 225
-went heavy on these today. felt solid.
-sets were tough.

met-con
3 rounds
12-tire flips
10-jumps to tire
12-tire flips
10-push ups with feel on tire
-solid work. good stuff.

plyo
foam roll

-good way to finish the work week.
-looking forward to spending some time in the woods this weekend.

Thursday 1-24-13

Thursday
brrrrrrrrrrrr...

row 2.5k
-9:50. solid consistent pace.

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

Deadlift
10-45
8-135
6-185
5-225
5-3-1
270
305
340-4
-felt pretty solid on these. the 4th rep was a little ugly so i put it down. may have left 1 in the tank here but form first.

3 rounds
10-bench press @ 135
10-pull ups strict!
-solid work here. took a minute between rounds.
-pull ups feeling easier!

met-con
2x800m @ 6:50 pace
400m w/u at 8:00 pace
rest 2:00 between 800's
-smoked by the end. very tough. need to work more on these. build some speed and endurance.

plyo
foam roll

-thats it for Thursday. off to the salt mine.

Wednesday 1-23-13

Wednesday..
would have liked to sleep in but got up for a recovery day.

run 1 mile
7:45

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

-felt pretty solid all the way thru the warm up.

Prowler
8 rounds
30yard 230# prowler push
60yard walk to recover
-pretty brutal. used the black prowler which i think is heavier than the other one.

Trap bar farmers walk
50 yards
90# + bar
180 + bar
230 + bar
230    "
230    "

-these were grip mashers. not sure what the trap bar weighs.

Plyo
Foam roll

-played around a little with some HSPU's but just for fun.
-back at it heavy tomorrow

Tuesday 1-22-13

Tuesday...
got to bed later than i wanted last night and felt it this am.
little sluggish...

warm up
run 1.5 miles
7:45 pace
-felt surprising good here.

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

Bench
10-45
8-95
6-135
5-185
5-3-1+
190
215
240-4
-arms a little burnt today. probably from the presses yesterday. still happy with the reps at 240.

RDL- bbb
5x8 @ 155
-felt good thru these and worked pretty quick.
-overall energy level low though.

met-con
Helen
3 rounds
row 500m
21- kettlebell swings
12- pullups
-solid effort here. good pace on the row. swings were decent and sets 1 and 2 were unbroken on the pull ups. better than expected.

Plyo
Foam roll

looking forward to a no strength day tomorrow. eill come up with something interesting...

Monday 1-21-13

Monday. argh.....

warm up
run 1 mile
-7:50 pace.
-solid.

2 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
255
290
325-2
-wasn't feeling super on these. got 2 on 325 and that was good. they were slow but solid reps.
-happy with these.

Press- BBB
10-45
5X10 @ 105
-105 was a little heavy maybe. the 3rd and forth sets were tough. need to re-evaluate the % here. think i was working about 60% or so. might be a tad high...

Met-con
4x400m
run 400m @ 8:00 pace then
6:40, 6:30, 6:25, 6:10 pace
1:00 rest between
-felt pretty solid. tough by the forth. need to work more of these.

plyo
foam roll

-off to the office...

 

Friday 1-18-13

TGIF!
-yikes. been a long week!

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

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff on these. good opener.

Press
10-45
8-75
6-95
3-3-3
120
140
160-2
-only got 2. grrr. just didn't have the drive off the bottom.
-long week. hoping to hit these harder next week.

Met-con
5 rounds
10- squats @ 185
50-double unders
-combined the BBB with a met-con protocol..
-total smoker. wanted to quit after 3 but finished all 5.
-pretty brutal...

plyo
foam roll.

solid day. really wanted to roll over.. but went in and got it done.

happy Friday!

Thursday 1-17-13

Thursday!
-so i almost rolled over this am...almost....

run 1.5 miles
7:50
-feeling more and more solid here.

Deadlift
10-45
8-135
6-185
5-215
3-3-3
250
285
325-5
-had 6 maybe 7 but the form was breaking down and i paused to long at the top of the 5th rep. oh well still a good pull.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-have been working with Chris to get him comfortable with the lifts so don't have time to do this pre strength. but want to keep it in the program. felt solid all the way thru.

3 rounds
3- handstand push ups
5- r/l pistols to box
-the hspu's were ok.
-legs were weak on the pistols.

met-con
8 rounds
30y prowler sprints w/90#
-walk 60y and recover to 80-90% between rounds
-good stuff. tried to make each a full on sprint.
-definitely gassed by end.

plyo
foam roll.

Wednesday 1-16-13

up and out into the snow... yippeee

warm up
run 1.25miles
8:00 pace. solid

Bench Press
-again working with one of the guys who is eager to get some tips so had to rearrange normal routine.
10-45
8-95
6-135
3-3-3
175
205
230-6
-6 solid reps at 230. felt pretty strong.

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

3 set max rep chin ups
14
12
8
-felt pretty strong on these. last set a little disappointing.

met-con
3 rounds
10-burpee
10-push ups
10-k/b sumo deadlift high pull
-smoked by the end.

plyo
foam roll

good stuff today. gonna be a long day at the office with the snow.

Tuesday 1-15-13

Tuesday..
back in the swing

warm up
run 1.25
-8:00 mile. was conversation paced at this point.
-still a good warm up

-no accessory warm up today.

Squat
10-45
8-135
6-185
5-215
3-3-3
 240
270
305-5
-the 5th rep was rough. little ugly and sticky but got it.
-solid

Press
-make up from end of last week
10-45
8-75
6-95
5-3-1
115
135
150-4
-got 4 with a little drive off the bottom. failed the 5th.

met-con
3 rounds
100- d/u's
20-kbs
12-pull ups
-solid work here on the du's and the pull ups.
-round 1 and 2 of pull ups were unbroken
-round 3 was 9/3
-swings were no issue.
-smoked by the end.

plyo
foam roll

-felt pretty solid. good day.
-spent some time working with one of the guys who wants to learn to squat, press, etc...
-hopefully he will be back for more tomorrow... we'll see

Monday 1-14-13

weekend wrap up

spent Saturday and Sunday hiking and camping in Harriman State Park.
good times.
4 miles in and 4 miles out with loaded pack etc. good stuff.

slept in this am. making up for a lack of sleep saturday night.

back at it tomorrow.

Friday 1-11-13

TGIF!

rest day
-rolled over this am. had a long day yesterday and needed the extra couple hours.
will make it up tomorrow and then headed camping for the weekend!

Thursday 1-10-12

run 1.5 miles
8:00
-pace was solid. felt good.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-w. lunges
-solid. only 2 rounds as was feeling a little burnt.

Deadlift
10-45
8-135
6-185
5-5-5
235
270
305-6
-felt good all the way thru these.

Skill
3 rounds
3-hspus
3-r/l pistols
- the handstand push ups were to a foam pad. good rom the whole time.
-the pistols were to a 16"box. need to get them lower and get more comfortable with them.
-will continue to use these types of drills

Met-con
3 rounds
50-d/u
row 500m
-double unders were solid.
-smoker but good stuff!

plyo
foam roll

Wednesday 1-9-13

Rest Day.
was going to get up a little late and do some active recovery.
instead did some inactive sleep recovery.....
felt good to get a couple extra hours..

back in the ring tomorrow.

Tuesday 1-8-13

up and out.
tired....
feeling it a little. up late the last coupe nights. changed the diet. not sure but dragging this am.

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

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-feeling it here. little stiff on the deck squats

Bench
10-45
8-95
6-135
5-5-5
165
190
215-7
-got 7 at 215. solid work.
-little tight.

BBB
5 sets
8- RDL @ 155
10-chin ups
-moved thru this quickly and solidly. last 2 rounds challenged the grip.

Met-con
8 min AMRAP
20-push ups
20-squats
20-sit ups
-4 rounds
-may have had a few seconds left on the clock but 4 rounds was enough. gassed.

plyo
foam roll

-looking to get to bed early tonight. active recovery tomorrow. maybe some TGU's little met-con. we'll see

Monday 1-7-13

Monday. yippeee!

run 1 mile
8:00 pace
-solid. kept it at a mile.

2 rounds
10-deck squats
10-walk ous
10-push ups
10-walking lunges
-only 2 sets. keeping a little in the tank

Squat
10-45
8-135
6-185
5-5-5
215
245
285-5
-was a little heavy on the 3rd set. 5th rep was sticky.

Met-con
on the min for 10 mins
even mins 3- 135# squat clean
odd mins 10-toes to bar
-smoked by the last set.

Kipping/pull up practice
10 sets of 3
-worked the swing and momentum.

foam roll
plyo

weekend wrap

saturday
-rest day.

Sunday
up and out to gym early.

run 2 miles
8:05 pace
-solid

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-good stuff here. feeling it a bit.

Press-deload
10-45
5-5-5
75
95
115
-all sets easy.

Met-con
2 rounds
10-h/r push ups
10-box jummps
10-squats
10-lunges
10-kettlebell swings
10-wall ball
10-r/l kettlebell push press
10-burpee
10-toes to bar
-smoked.....
-cooked after this.
had to split as i was running late.

Harriman trail hike
4.5 miles on the trail.
nice to be outside.

Friday 1-4-13

TGIF!
-short week down....

warm up
run 1.25 miles
8:15 pace
-easy. legs a little sore/stiff.

3 rounds
row 250m
10-walk outs
10-walking lunges
-nice little change. opened up the back ans legs on these.

Deadlift-Deload
10-45
5-140
5-175
5-210
-super set with 10 hand release push ups
-sets easy. form good. felt solid.

Met-con
5 rounds
5-rh kettlebell snatch
5-lh kettlebell snatch
5-pull ups
-snatches were solid. pull-ups are still a weak link. need to get on these.
-by the 5th round i was cooked.

plyo
foam roll

-solid couple days. gotta stay the course.

Thursday 1-3-13

brrrrrr....
what is this winter thing you speak of....

warm up
run 1.5 miles
8:15 pace.
-not bad. light and easy.

3 rounds
5-pull ups
10-push ups
15-squats
25y bear crawl
25y walk to recover
-this was a neat little switch on this. something to mix it up.
-will continue to mess around with this kind of stuff.

Bench- deload
10-45
5-100
5-125
5-150
-easy as pie. light.

Romanian Deadlift- BBB protocol
10-45
8-135
8-135
8-135
-felt good to stretch these out a bit. easy as well.

Met-con
50-wall ball
50-wall ball situps
50-Kettlebell swings 35#
5-R/L Turkish get ups 35#
-powered thru the wall balls, sit ups and swings. not bad. the TGU 's were a little shock to the system after the initial work. had to settle and focus.
-good stuff.

Plyo
Foam roll
-feeling a little tight. spent some time on the kinks.

Wednesday January 2nd 2013

Hello 2013!
good riddance 2012....

up and out this am. trying to kick the new year into gear.

Warm up
run 1.5 miles
8:20 pace.
slow and steady. rebuild..

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid effort. little slow but steady.

3 rounds
5-pull ups
5-chins
-tough in the last round. these need work.

Squat
-deload/reload
10-45
5-135
5-165
5-200
-all sets were pretty easy. getting the body used to it again.

Press- BBB
10-45
3x10 @ 95
-solid. felt pretty strong on these.

Met-con
row 2k
7:37
-good solid pace. pretty gasses by the end.

Plyo
Foam roll.

-looking for more consistency in the new year.
-eat cleaner.
-get stronger and faster
-going to put a few events on the calender.
-here's too 2013...!