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.