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..