Thursday 2-28-13

really wanted to roll over this am.... but got up and got out..

run 1 mile
7:30
-solid.

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

Deadlift- deload
10-45
8-95
5-5-5
145
185
225
-solid work thru these.

Floor Press- bbb
10-45
5x10 @ 135
-these felt solid.

Met-con
5 rounds
6-deadlift 135#
9-kettlebell swings
12-burpess

rest 2:00

3 rounds
6-dl
9-kbs
12-burpees

-brutal as to be expected. actually wasnt so bad. burpees always suck.
-felt pretty solid.
-moved quickly and fluidly.

Plyo
Foam roll

-good day. glad i didn't go back to bed...

Wednesday 2-27-13

Wednesday


run 2 miles
7:30 pace
-solid effort here again. steady.

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

Met-con
AMRAP 15min.
10-tire flip in and outs
30-kettlebell swings
30-wall ball

-3 rounds + 10 tire flip in/outs
-brutal beast of a met-con.... brutal...
-4 rounds are possible but will be hard...
-moved pretty fast, felt pretty solid.

Bench- deload
10-45
5-95
5-5-5
105
135
155
-easy. paused at bottom.

RDL- BBB
3x8 @ 155
-solid. felt good to stretch them out a bit.

Plyo
Foam roll

-good solid work today...

Tuesday 2-26-13

Tuesday-

Rest Day.

-had late meetings last night. slept in.
-no worries. Deload week continues....

Monday 2-25-13

Monday
De-load week

run 2 miles
7:30 pace.
-solid here. stepped up the distance a bit

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

Squat-Deload
10-45
6-95
5-5-5
140
175
210
-all solid reps. focused on form and drive out of the bottom.

Press-BBB
10-45
3x10@95
-felt pretty solid thru these

Met-con
AMRAP 20min
row 500m
25-hand release push ups

plyo
foam roll

-solid Monday. looking to recharge this week.

Friday 2-22-13

tgif!

warm up
run 1 mile
7:30 pace.
-this has become the standard pace now. solid.

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

Press
10-45
8-75
5-95
5-115
5-3-1
135
155
175-fail
165-3
-155 needed a little dip and drive off the bottom. 175 wasn't going up.
-reracked with 165 and got 3 with a drive off the bottom.
-will be resetting this and a couple other lifts after the deload week.

Squat BBB
5x10 @ 185
-solid. fast. tired.....

Met-con
10-9-8-7-6-5-4-3-2-1
tire flip
squat
push ups
-this was solid work. wasn't super motivated and this helped.

Plyo
Foam roll
-spent some extra time on this.
-still sore and tired. tough week.

looking ahead to a deload and reset.

Thursday 2-21-13

Thursday...little tired this am...

warm up
run 1.5miles
7:30 pace.
-solid here. this pace has gotten easier..

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-tight. hamstrings are worked.

Deadlift
10-45
8-135
6-185
5-225
5-3-1
275
315
350-f-f
315-5
-350 was glued to the floor today. grrrr
-should have known as 315 felt a little sticky.
-off day. contemplating a reset across the board. we'll see.
-definitely an off day as i pulled 330 for 5 last week.

Floor Press
10-45
10-95
5x10 @ 135
-these felt pretty solid.

Met-con
shuttle runs
10-20-10
w/16# med ball
w/o med ball
-recover 20-30 seconds
8 rounds?

plyo
foam roll

-definitely off my game today...
-oh well. see how the presses go tomorrow.

Wednesday 2-20-13

Wednesday

warm up
run 1.5 miles
7:30 pace.
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff. hammies tight.

Met-con
10 rounds
max rep pull ups
sprint 100y
recovery is walk back to bar.
-yikes.
-wanted to try to get sets of 10 pull ups
-got them for 3 rounds, then to 8, then 6 etc...
-grip was the limiter and fatigue.
-good solid effort all the way thru. gassed.

HSPU
-skill work
-practice
-played around a little. gotta get more comfy with this.

Row
2k
7:25
-solid effort. consistent pace.
rest 2-3 mins

row 1k
3:15
-faster. solid.

plyo
foam roll
-hams are tight. spent some time on them.
-looking forward to some heavy deads tomorrow...

Tuesday 2-19-13

up early and in early.

warm up
run 1.5 miles
7:30 pace.
-solid effort. felt strong.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff here.
-feeling yesterdays squat effort

Bench press
10-45
10-45
5-95
5-135
5-165
5-3-1
195
220
245-5
-solid. felt pretty strong.

RDL- BBB
5x8 @ 155
-felt solid thru these.

Met-con
5 rounds
6-95# power snatch
12-kbs russian
18-wall ball
-fast. snatches were a little wonky. havent done them in a while.
-moved quick and was smoked at the end.
-solid.

plyo
foam roll

Monday 2-18-13

Pres day.
in late as the office is closed.
-crazy busy in gym.

warm up
row 2k
7:30 or so.

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

Squat
10-45
6-135
5-185
5-225
5-3-1
260
295
330-F-F
-260 and 295 felt solid.
-330 got stuck out of the hole and i failed it.
-re-racked tried again. fail.
-grrrrr. disappointed. may reset this. we'll see.

Press- BBB
5x8 @ 105
-felt solid here.

met-con
run 800m
30-kbs
20-wall ball
run 400m...?
30-kbs
20-wall ball
30-kbs
20-wall ball
-was using the treadmill for the runs and they went dead during my 2nd round.....
-grrr. overloaded maybe? place was a zoo.

plyo
foam roll

Friday 2-15-13

Friday

warm up
run .5 mile
7:35 pace.
-was a couple minutes late so cut this short

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

Press
10-45
8-75
6-95
3-3-3
125
145
165-2-1
-165 was heavy and felt crappy. just didn't have it today. nothing out of the bottom.
-tired.

Squat-BBB
5x10 @ 185
-these were heavy but solid.

Met-con
10 rounds
12-tire flips
12-push ups
-solid work here. gassed.

plyo
foam roll

-may do some low key stuff tomorrow. may just rest.
-little burnt.

Thursday 2-15-13

got in after work.
what a shit show... place was packed.

warm up
run 1 mile
7:35

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

Power clean
10-45
8-95
6-115
3-3-3
135
165
185
135-5
-185 was heavy. got 2. failed 3. went back and got 1 more.
-need to work these a little more.

met-con
21-15-9
wall ball
plyo push ups
med ball sit-ups
-moved thru this fast and smooth.
-used the 4 pound ball for the plyo push ups. switched hands each rep.

plyo
foam roll.

Wednesday 2-13-13

weds...

warm up
run 1mile
7:40 pace.
-solid. comfortable.

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

Box Jump
5-24
5-30
5-30
5-30
5-30+2 plates
5-30+3 plates

Met-con
on the minute every minute for 10 minutes
10-kettlebell swings
60 yard sprint
-these were solid 30 secs work and 30 secs rest. the sprints were to a 30y line and back. so change direction and re-accelerate. smoked.

Deadlift
8-45
8-135
6-185
5-225
3-3-3
260
295
330-5
-figured i would get these in today as won't be in gym till tomorrow pm.
-was pretty tired but went for it.
-the 5 reps were solid.
-probably had a couple in the tank.

plyo
foam roll

-solid training day.

Tuesday 2-12-13

Tuesday.

warm up
run 1 mile
7:40
-solid. easy.

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

Bench Press
10-45
8-95
6-135
3-3-3
180
205
235-6
-solid work here. 6th rep was heavy.

Squat
10-45
6-135
5-185
3-3-3
245
280
315-3
-245 and 280 felt good. 315 was heavy. got 2 and failed the 3rd. re-racked and went back at it. got stuck a little out of the hole but pushed thru and got it. solid.

Press- BBB
10-45
3x10 @ 95

Met-con
4 rounds
25- kettlebell swings
row 250m
-solid effort. all swings unbroken. rows were consistent. 1:35 or so pace.

plyo
foam roll

-

Monday 2-11-13

Monday..
-slept in this am. feeling like crap yesterday. sniffles, sore throat, headache...

blah blah blah

-got some meds and am hoping to be back in the game tomorrow!

Friday 2-8-13

TGIF
big storm a brewing.....whatever, just snow!

warm up
run 1 mile
7:40
-solid.

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

Press
10-45
8-75
5-95
5-5-5
120
135
155-6
-wasn't feeling super on these. had to dip a little and drive off the bottom on the 155.
-got 4, re-racked and got 2 more for 6.

Squat- BBB
5x10 @ 175
super set with 8 strict pullups
-felt solid here. little tired. hands trashed from yesterday

Met-con
2x800m run
6:50
6:40
1:00 rest between

plyo
foam roll

-woke up with a sore throat and stuffy head.
-best decongestant was getting moving.
-fighting it a little today..

Thursday 2-7-13

Thursday...

warm up
run 1 mile
7:40 pace. solid.

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
275
315-8
-got 8 solid reps at 315. felt good all the way thru these.

Monker bars..
-6 passes hand to hand.
-rest between as needed
-wanted to change it up a bit. put on the gloves and had at it.
-tore up my one hand pretty good. oh well. was interesting and fun!

Met-con
row
4x500m
1:00 rest between
-1:35-1:38 pace for all rows.
-near 100% effort. solid work.

plyo
foam roll

Wednesday 2-6-13

Wednesday
up and out.

warm up
run 1 mile
7:40
-solid steady pace.

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

Met-con
4 rounds
30y prowler w/180#
20-push ups
30y prowler w/180#
20-kettlebell swings
rest :45 sec between rounds
-smoker! this was rough!
-good stuff. will work variations of this

Bench
10-45
8-95
6-135
5-5-5
170
195
220-8
-8 solid reps at 220. good stuff

Chins
3x10
-all sets unbroken.

Plyo
Foam roll

Tuesday 2-5-13

Tuesday.

Rest day.

boo. rolled over. tired.

will double it up tomorrow.

Monday 2-4-13

Monday.
post super bowl... ah whatever..

warm up
run 1 mile
7:45

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

Squat
10-45
5-135
5-185
5-5-5
225
260
295-5
-295 was heavy but got 5 solid reps. grinded out the last one.

Press- BBB
5x10 @ 95
-used 95 as that's more of a true 50%. better form and speed.
-last set got a little heavy on the last couple reps

Met-con
on the minute for 10 mins
3- hand squat cleans @ 135.
-solid work here. they were heavy but felt good.
-rx was to use 50% of 1 rep max. this should have been close.

plyo
foam roll

-good start to the week.

Friday 2-1-13

TGIF.
wow. feels like a friday. tired.....

warmup
run 1 mile
7:45 pace
-easy... felt really easy

Press- Deload
10-45
5-5-5
75
95
105
-easy thru all the sets.

Squat- BBB
10-135
5-225
5-225
5-225
-these felt heavy and slow out of the hole. legs were tired....

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty good moving thru these. not fast but consistent.

Met-con
row 2k
6:51
-solid effort here. good pace. gassed by the end.

plyo
foam roll

-done. deload week over. need to rest up and get ready for some heavy stuff next week!