Monday 9-30-13

Monday...

warm up

run 1 mile
7:40
-felt solid.

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

Squat- Deload
10-45
5-5-5
140
170
210
-standard deload.

Met-con
10 rounds
1-135# clean and jerk
5-pull ups
10-push ups
15-squats
-felt pretty solid.
-definitely interesting to add the clean and jerk.
-pretty smoked....

-off to the salt mines..

Happy Monday.

Friday 9-27-13

TGIF!!

Dynamic warm up

run 1 mile
7:40
-standard. easy.

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

Deadlift
10-45
6-135
5-225
5-3-1
270
305
340-6
-pulled 6 pretty smooth.
-back started to round a little so that was it at 6
-definitely had a few in the tank.

Press
10-45
5-75
5-95
5-3-1
115
130
145-4
-got 4 solid reps.
-went for 5th but no go.

-solid day. made up for yesterdays skip.
-might try to get a run in tomorrow. we'll see.

Thursday 9-26-13

Thursday..

-rolled over.
-tired..

make at it tomorrow.

Wednesday 9-25-13

Wednesday

dynamic mobility warm up

run 1 mile
7:40
-felt solid.

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

met-con
3 rounds
run 400m
30-53# russian swings
20-24" box jumps
10-pull ups

18:00 +/- on the wall clock.
-runs were at 6:50, 7:00, and 7:30.
-last run was tough..
-all pull ups unbroken.
-broke the last set of swing into 15/15 and the box jumps were slow...
-out of practice on the jumps.
-totally gassed by the end...

-foam roll

-off to the salt mine.

Tuesday 9-24-13

Tuesday

dynamic/mobility warm up

no run today..

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

Bench
10-45
6-135
6-185
5-3-1
205
230
255-3
-3 solid reps. needed a little spot on 3rd. wouldn't have gotten a 5th without help.
-right elbow feels a little jacked up...

-fairly easy day today.

Monday 9-23-13

Monday...

Mobility warm up

run 1  mile
7:50.

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

Squat
10-45
6-135
6-225
5-3-1
260
295
330-3
-got 3 solid reps. felt a little sluggish and the form got a little off toward the end of the 3rd rep.
-probably had 1 maybe 2 in the tank but they would have been ugly..

-that was it for Monday..
-Happy day. Off to the salt mines.

Friday 9-20-13

Friday... TGIF!

warm up.

run 1 mile
8:00

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
250
290
325-10
-felt strong. chalk only. no straps.

Press
10-45
6-75
3-3-3
105
120
140-5
-five solid reps. missed on the 6th.

-that was it for today. off to salt mines.

big weekend. crew races for Matt and then a trail building clinic on Sunday.

Thursday 9-19-13

Thursday

-rolled over this am....
-just didn't have it in me.

back at it tomorrow.

Wednesday 9-18-13

Wednesday

warm up

run 1 mile
8:00
-too easy. will have to up the pace a little.

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

Bench
10-45
8-135
6-165
3-3-3
195
215
245-5
-felt a little meh today. not sure. arms a little tight/sore/something...
-got it done.

Met-con
12min AMRAP
row 500m
25 hand release push ups
-2313 meters
-thought I might get thru 5 rounds but not quite.
-felt pretty solid.

-off to the salt mines!

Tuesday 9-17-13

Tuesday...
-rolled over this am.
-got home late and didn't have it this am.

back in the ring tomorrow.

Monday 9-16-13

Monday....
-had a great weekend.
-got out to the track on Saturday and did some 400/200/100m repeats..

Warm up
-little dynamic warm up

Run 1 mile
-8:00 easy.

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

Squat
10-45
6-135
5-185
3-3-3
245
275
310-6
-felt pretty solid thru all 6 reps. probably had another in the tank.

met-con
3 rounds
10-75# press
10-45# overhead walking lunges
-quick thru this as not much time left.
-wasted the shoulders...
-good stuff.

-off to the salt mine...

Friday 9-13-13

TGIF!

w/u
-new warm up protocol.
-still futzing with it a bit.

run 1 mile
8:00
-easy.

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

Press
10-45
8-75
5-5-5
105
115
130-6
-felt pretty solid.
-failed the 7th rep and left it there.
-little tired today. not much snap..

Met-con
25-20-15-10-5 kettlebell swings 53#
5-10-15-20-25 wall ball 16#
25-20-15-10-5 double unders
-8:10
-felt ok. first round of d/u's was bad. crappy rope today.
-hammered thru this quick.

off to the salt mines....

Thursday 9-12-13

Thursday

-warm up

-run 1 mile
8:00 pace
-nice and easy

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

Deadlift
10-45
8-135
6-185
5-5-5
230
270
305-10
-solid work here. felt good.

Met-con
3 rounds
run 400m
21-kettlebell swings 53#
12-pull-ups
-12:10.
-pretty solid effort. the pullups slowed me down a bit.
-gotta get them back.

off to the salt mines...

Wednesday 9-11-13

9-11-13.
12 years. Never forget.

New warm up
-dynamic warm up

run 1 mile
8:00

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

Bench
10-45
8-95
5-135
5-5-5
175
205
230-7
-7 solid reps at 230.

met-con
run 1200m
50-push ups
50-sit ups
run 800m
30-push ups
30-sit ups
run 400m
20-push ups
20-sit ups
-17:00
-solid. runs were quick. 7:00 pace.
-all push ups and sit ups unbroken.
-sit ups were a little slow/time consuming..

-off to the salt mines..

Tuesday 9-10-13

Tuesday,
Had a late meeting last night and slept in this pm.
Had a low grade headache pretty much all day yesterday... boo...hopefully no big deal..

back in the ring tomorrow..

Monday 9-9-13

Monday...

run 2 miles
7:45 avg.
start at 8:00 end at 7:30.

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

Squats
10-45
8-135
6-185
5-5-5
225
260
295-6
-6 solid reps at 295.
-last rep was slow....

Met-con
21-15-9
135# deadlift
burpee
-not sure on time...
-this was awful...
-stormed thru but it was super hard and totally gassed at end.

-off to the salt mine.
-full work work and kiddies back to school...

Friday 9-6-13

Friday..

-tgif!

run 1 mile
7:40

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-feeling a little off this am.. not really sure..

Deadlift- deload
10-45
8-135
5-5-5
155
195
235

Press- deload
10-45
5-5-5
75
95
115

-worked thru these as expected. felt good to go thru the light reps.

Happy Friday!

Thursday 9-5-13

Thursday...

-rough week.
-slept right thru the alarm this am. must have turned it off....
-oh well.

back in tomorrow.

Wednesday 9-4-13

Wednesday..

up and out after a little snooze bar action...
-not feeling super springy this am...

run 1 mile
8:00 pace
-slow and steady

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-working out the kinks and there were a few...

Squat- deload
10-45
5-5-5
150
190
225
-solid deload.

Bench press- deload
5-5-5
115
145
170
-no real issues here.

Met-con
3x400m
2:00 rest between
-6:00 pace.
-fast and solid.
-felt pretty good.

-off to the salt mines...

Tuesday 9-3-13

Tuesday, post Labor day....

-nothing to note over the weekend. Chilled...

-honestly needed the chill time.

-rolled over this am, so back in the ring tomorrow. Deload week.