Monday 10-28-13

Monday..

-busy weekend.
-rolled over to catch up.

-back at it tomorrow for a reload week.
-feeling the itch. needed a little rest last week but ready to get back at it..

Thursday 10-24-13

Thursday...
-think I am writing this week off.
-beat. slightly sick..

-oh well.

Tuesday 10-22-13

Tuesday....

-still feeling a little meh...

-rolled over again this am.

Monday 10-21-13

Monday.

long camping weekend.
had a great time.

-but had to sleep in this am. little tired..

Friday 10-18-13

Friday

TGIF!

-rolled over again this am. got some better sleep last night but not feeling 100%

-camping this weekend! yippee!!

Thursday 10-17-13

Thursday.

-rolled over this am.
-got a touch of a cold or something. not sure.

back at it tomorrow.

Wednesday 10-16-13

Wednesday

dynamic warm up

run 1 mile
7:40
-pace was easy

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

Bench
10-45
6-95
6-135
3-3-3
195
220
250-6

Met-con
row 500m warm up
row 2k
6:50
-solid effort. felt pretty strong. gave it all at the end...

Foam roll
Plyo

-off to the salt mines...

Tuesday 10-15-13

Tuesday...

-rolled over...
-slept in. not feeling 100%. maybe a slight touch of something..

Monday 10-14-13

Monday...

dynamic warm up

run 1 mile
7:40

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

Squat
10-45
8-135
6-185
5-225
3-3-3
250
285
320-3
-got 3 solid reps.
-wasn't feeling great today. little stiff or something.
-not much spring in it..

Met-con
3x400m
1:00 rest between
400m warm up at 8:00 easy pace
6:40
6:20
6:10
-felt pretty good at speed.

off to the salt mines...

Friday 10-11-13

Friday

Dynamic warm up

row 2k
7:40

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

Deadlift
10-45
8-135
6-185
5-5-5
240
280
315-8
-got some solid reps at 315. just chalk. felt solid.

Press
10-45
8-75
5-95
5-5-5
105
120
135-5
-felt pretty solid. shoulders a little stiff/sore..

Another busy weekend coming up.

Thursday 10-10-13

Thursday

-slept in....
-nice cool night and felt good to stay in bed. oh well.

Wednesday 10-9-13

Wednesday...

dynamic warm up

run 1 mile
7:40

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

Bench
10-45
8-95
6-135
5-5-5
180
205
235-7
-felt pretty solid thru these. rep 4 was a little off. 5 and 6 were fast and 7 was a little slow up.

Met-con
5 rounds
10-155# back squats
10-pull ups
-10:00 +/- on the wall clock.
-moved thru quick. walk between squat rack and pull up bar.
-last couple sets of pullups were broken down into 4-3-2 etc..

-solid day of training. felt good.

Tuesday 10-8-13

Tuesday..

Dynamic warm up

run 1 mile
8:00 pace. easy today

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

Squat
10-45
5-135
5-185
5-5-5
230
265
305-5
-got 5 solid reps. wasn't feeling great so got the 5 and that was that.

Met-con
10 rounds
5-95# hang powersnatch
10-16# wall ball
10:30
-felt pretty solid. tried to stay snappy on the power snatch.

off to the salt mines...

Monday 10-7-13

Monday.

-crazy busy weekend...

-rolled over this am.

-back at it tomorrow.

Friday 10-4-13

TGIF!!

mobility warm up

row 2k
7:45

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

Press- Deload
10-45
5-5-5
60
75
95
-standard.

Met-con
death by squats
EMOTM add a rep
185#
1-2-3-4-5-6-7-8-9-10-11-12
-got to round 12.
-solid effort.
-had zero left after 12. legs all jelly...

off to the salt mines. Deload week in the books. back at it heavy on Monday.

Thursday 10-3-13

Thursday

mobility warm up

run 1 mile
7:40

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

Deadlift-deload
10-45
145
185
215
-steady. easy.

Weighted pullups
5-0
3-25
3-45
3-70
1-90
3-45
-wanted more than 1 at 90 but didn't have it.
-oh well. working on it...

off to the salt mine.

Wednesday 10-2-13

Wednesday....

mobility warm up

run 1 mile
7:40

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

Bench- deload
10-45
5-5-5
115
135
165

Met-con
4 rounds
run 400m
25 burpees
-17:55
runs were 7:00, 7:30, 7:30,7:30
burpees were unbroken.. but brutal..
-this was rough. burpees took a little longer than I thought

Yoga/plyo
 
-off to the salt mines!!

Tuesday 10-1-13

Tuesday

- I rolled over.
-late meeting last night and tired this am...

back at it tomorrow.