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..

Tuesday 3-19-13

Tuesday.
snowy...

run 1 mile
7:19 pace.
-felt pretty good with this.

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

Bench
10-45
10-95
8-135
6-165
5-3-1
190
220
245-4
-felt a little off this am. didn't feel super strong. just ok.

RDL-BBB
10-45
5x8@ 185

met-con
3 rounds
10-chins
10-squats
10-push ups
-worked thru this quick. just wanted to get a little something in.

plyo
foam roll

-not super motivated on this snowy am.
-not a bad day regardless.

Monday 3-18-13

Monday.

run 1mile
7:19 pace.
-stepped it up a little. felt pretty good.

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

Squat
10-45
8-135
6-185
5-3-1
235
270
300-8
-8 solid reps at 300. the last 2 were tough. but solid.
-happy with this. much better than the last round. working back up..

Press-BBB
10-45
5x10 @ 75
-solid work here.

Met-con
10m AMRAP
5-115# shoulder to overhead
10-115# deadlift
15-24" box jumps
-5 rounds
-felt pretty flat. but got 5 solid rounds. fresh maybe 7 or 8? not sure. slow on box jumps.

plyo
foam roll

-good Monday morning....

Friday 3-15-13

TGIF!

run 1mile
7:30

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

Press
10-45
8-75
6-95
3-3-3
105
120
135-6
-6 solid reps. felt pretty good. probably had 1 or 2 in the tank but they would have gotten sloppy.

Deadlift
10-135
8-185
3-3-3
230
265
295-12
-got 12 solid reps at 295. good form. good speed. feeling better about these. still keeping with the reloaded weights and working up.

Met-con
6 rounds
5-R/L kettlebell snatches 53#
10-tire flips
-good finisher.

plyo
foam roll

-looking forward to the weekend.

Thursday 3-14-13

Thursday
-alarm fail.....
-thought i snoozed it...

oh well this time change is still kicking my ass...

back in tomorrow..

Wednesday 3-13-13

Wednesday the 13th? good or bad...
up and out.

run 1.5 miles
7:30 pace.

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

Met-con
deck of cards
-same protocol as last week.
-little faster. solid effort.
-squats, burpees, push-ups, KBS 54#

Bench
10-45
8-95
6-135
3-3-3
180
205
230-8
-felt pretty solid considering the met-con prior.

plyo
foam roll

-all in all a great workout. good effort. still dragging a little with the time change.

Tuesday 3-12-13

Tuesday
alarm fail this am...... boo...

oh well. will be back at it tomorrow am.

Monday 3-11-13

Monday...
-spent the weekend camping. was great but a couple late chilly nights in the tent and being on my feet most of the day etc... plus the time change..i was dragging a little this am.

Run 1 mile
7:30
-feeling it a little. just tired

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-back a little jacked up. tight.

Squat
10-45
6-135
5-185
3-3-3
220
250
285-1-1-6
-low back was feeling weak. first 2 tries at 285 i just didnt have a good set up. got a rep. went down and just felt off. put the bar down. was getting loose in the bottom.
-reracked and went after it. got 6 solid reps. feeling it a little today..

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

Met-con
3 rounds
row 500m
30- KBS 53#
20-dips/hrpu
-solid. felt tired. felt it in the swings. true American swings with the 53 was beating me up today.
-had to sub a set of hand release push ups as my dip bar got occupied.
-glad i got this in.

Plyo
Foam roll
-spent some time on the back which felt fine. just weak under load. weird.

back at it tomorrow. hope to have adjusted to the time change by then.

Friday 3-8-13

TGIF
-snowy...

Run 1 mile
7:30 pace.
-solid again. happy with this pace. may take it up a little next week.

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

Press
10-45
8-75
5-5-5
95
110
125-8
-got 8 solid reps. no push or hip drive.
-reset this and will be working on solid form

Squat- BBB
5x10 @ 160
-solid work here.

Met-con
3 rounds
run 800m
30-Kettlebell Swings 54#
15-box jumps
-solid. good pace. all reps unbroken.

plyo
foam roll

-camping this weekend with the boy and the scouts.

Thursday 3-7-13

Thursday..

run 1.5 miles
7:30
-solid

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

Deadlift
10-45
8-135
6-185
5-5-5
215
245
280-12
-these felt light. huge difference from the last time. still happy i reset. looking for more progress here.

Bench- BBB
5x10 @ 135

Met-con
2 rounds
run 800m
15- 75# power snatch
30- wall balls
-smoker.
-runs were at 7:30 pace.
-all wall ball and snatches unbroken.
-brutal...

plyo
foam roll.

-solid day.

Wednesday 3-6-13

Wednesday
up and out...

run 1mile
7:30
-status quo

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

Met-con
Deck-o-cards
hearts-burpees
spades-push ups
diamonds- kettlebell swings
clubs-squats
-this was a fun burner.
-used a 44# kettlebell. finally got some heavier bells!!
-30mins or so. excellent stuff

Chin ups
3x8
-just wanted to do a little something extra.
-solid.

Plyo
Foam roll
-spent some time working on a kink in my right shoulder blade.
-have a few other tight spots.

all in all a good day.

Tuesday 3-5-13

Tuesday.
woke up with a sugar hangover... had a big piece of cake last night and i think it nearly killed me...
really felt crappy...

Run
1 mile
7:30 pace.
-needed this to work out the cobwebs/nausea

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

Bench
10-45
8-95
6-135
5-5-5
165
190
220-8
-8 solid reps. probably had 2 in the tank.
-felt good.

RDL-BBB
5x8 @ 185
-upped the weight on these. felt solid.

Met-con
3 rounds
run  400m
15-95# overhead squats
-solid work on these.
-7:30 run pace. all OHS sets unbroken.
-legs will be feeling this tomorrow...

plyo
foam roll

-for wanting to roll over a good solid effort today.

Monday 3-4-13

Monday.
had a good weekend. spent the day in the woods on Saturday and chilled out Sunday.

run 1.5 miles
7:30 pace
-legs a little sluggish this am. but still solid.

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

Squat
10-45
8-135
6-185
5-5-5
205
230
270-8
-solid effort thru these sets. 8 felt good. first couple were heavy but the last couple came up pretty fast.
-reset some of the lift for a new cycle. took the weigh down a little and am going to refocus.
-should have a positive effect over all.
-felt better today.

Press-BBB
5x10@75
-75 was light but did the job. by the 8-9-10 rep it started to get a little heavy.

Met-con
3 2:30 rounds
7- hspus
7-115# thrusters
7-115# power cleans
-you can rest the balance of the 2:30 then start the next round.
-holy smoker. the hspus's were rough as expected. first 2 rounds unbroken. 3rd was split
-thruster were brutal. felt really heavy.
-power cleans were tough due to fatigue by that point
-1st round 1:15, second 1:30, third 2:00? not sure but was slow with hspu's

Plyo
Foam roll

-good Monday.

Friday 3-1-13

TGIF!
-could have rolled over again this am..could have..

run 1 mile
7:30
-solid here.

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

Press- deload
10-45
5-5-5
75
95
115
-steady. solid form.

Squat- BBB
10-115
3x10 @ 185
-solid here. legs a little meh...

Met-con
Cindy
20min amrap
5-p/u
10-push ups
15-squats
-17 rounds
-strict pull ups. push and squats were all unbroken and solid.
-pull ups became 3/2, 3/1/1 after about 6 rounds. kept them strict though.
-solid work.
-really need to get back into the 20+ round range but considering 10 rounds would have killed me not long ago i will take it...

Plyo
Foam roll