Tuesday 11-26-13

Tuesday...

-Had a good weekend.
-Slept in yesterday.
-woke up this am feeling like I picked up a bit of a cold...
-Yuck!

-Turkey Trot on Thursday... We'll see.

Friday 11-22-13

TGIF!

-up and out. Finish the week strong..

Dynamic WU

Run 1 mile
7:40
-pace felt good. foot a little tight

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

Deadlift
10-45
5-135
5-225
3-3-3
260
295
330-5
-Pulled 5 solid reps at 330.
-felt strong. probably had another couple in the tank but the form was breaking down a bit.

Press
10-45
5-75
5-95
3-3-3
110
125
140-4
-failed on the 5th rep. first 3 were solid.

-out of time and off to the office.
-may try to sneak a day in over the weekend.

Thursday 11-21-13

Thursday..
-rest day.

Wednesday
up and out..

DWU

Run 1mile
7:40 pace.
-solid.

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

Bench
10-45
8-95
5-135
3-3-3
190
220
250-5
-got 5 solid reps. only needed a little spotter help on last one.
-felt pretty solid.

Met-con
10-8-6-4-2
pull-ups
24" box jumps
burpees
-fast. consistent.
-solid effort.

-plyo
-foam roll

Tuesday 11-19-13

Tuesday..

-rest day?
-I rolled over. back at it tomorrow.

Monday 11-18-13

Monday.
-yeah Monday...

Dynamic warm up

run 1 mile
7:40 pace.
-pace felt good.
-foot/ankle a little sore. see how that holds up..

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

Squat
10-45
5-135
5-185
3-3-3
230
285
330-3
-felt a little unsteady/slow on the forst rep at 330.
-got the next 2 but was a little off my game.
-didn't go for a forth.. oh well. Monday.

Met-con
3 rounds
row 25m
10-24" burpee box jumps.
7:30 +/-
-felt pretty solid.
-move thru quick and was definitely feeling it at the end.

Plyo
Foam roll.

Friday 11-15-13

TGIF!

-Dynamic warm up

-Row 2k
7:30
-solid pace, good warm up

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

Press
10-45
5-75
5-95
5-5-5
105
120
135-5
-little sore and stiff in the upper back today. may have affected these lifts.
-got solid 5 reps at 135.

Met-con
10-9-8-7-6-5-4-3-2-1
185# deadlift
dips
7:00
-worked thru this quick and consistent.
-all rounds unbroken.

Plyo
Foam roll
-spent a little time on the upper back.
-worked out some of the sore spots.

-good week.
-working tomorrow am. may try to get out for a run Sunday.

Thursday 11-14-13

Thursday...

Dynamic warm up

Row 2k
7:25
-easy, slow stroke count

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

Deadlifft
10-45
5-135
5-185
5-5-5
240
285
315-9
-pulled 9 solid reps at 315.
-didn't feel particularly heavy.

Met-con
2 rounds
row 1500m
rest 3:00
4:59
5:02
-went out really fast on the first 1500. paid for it..
-tried to pace the 2nd and was a little slower.
-solid effort

Plyo

-good day.

Wednesday 11-13-13

Wednesday

-ankle still feeling a little wonky.
-a little tired this am.
-rolled over and will be back at it tomorrow.

Tuesday 11-12-13

Tuesday

Dynamic warm up

Run .65 miles
-ankle all wonky.
-think I tweaked it hiking this weekend...

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

Bench
10-45
5-95
5-135
5-5-5
180
205
230-7
-felt pretty solid.
-had a spotter with hands on for 6 and 7
-overall good reps

Met-con
15min AMRAP
row 500m
20-16# wall ball
15- 53# kettlebell swings
4 rounds
-got back to the rower with about 10 secs left on clock.
-wanted to get 4 rounds and accomplished that.
-felt pretty solid all the way thru.

Plyo
Foam roll

-tried to loosen up the ankle a little.

Monday 11/11/13

Monday
-spent the weekend backpacking and camping.
-awesome time!

Dynamic warm up

row 2k
7:30
-warm up. easy pace.
-foot a little sore from the hiking.

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
-felt pretty solid.
-265 felt heavy. but waited to long to rep the set.
-305 was sticky. last rep was strong but slow.


Met-con
3 rounds
5-pull ups
10-push ups
15-squats
-just a mini-cindy round
-nothing crazy. little spent from the squats

plyo
foam roll
-working out the kinks from sleeping on the ground and carrying a loaded pack etc..

Friday 11-8-13

Friday... TGIF!
-up and out into the chilly morning.

Dynamic warm up.

Run 1 mile
8:00
-easy pace. felt good.

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

Deadlift-reload
10-45
5-135
5-5-5
185
225
275
-solid all the way thru.

Press-reload
10-45
5-5-5
65
85
105
-solid all the way thru these as well.

Met-con
3x800m
2:00 rest between
6:40 pace
6:40 pace
6:35 pace
-felt pretty good on these.
-getting the legs back.

Plyo
foam roll.
-working on the tight achilles and hams.

TGIF!
hiking and camping this weekend.

Thursday 11-7-13

Thursday.

-rest day.
-after 3 solid days of work I took the day to sleep in.

back at it tomorrow.

Wednesday 11-6-13

Wednesday..
-up and out. Hams a little tight.

Dynamic warm up

Run 1 mile
8:00
-easy pace again. getting back in the groove

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

Met-con
3 rounds
run 400m
15- wall ball 16#
20- kettlebell swings (American) 53#
10:35
-runs were 7:30 pace.
-little slow to transition from run to med ball.
-all wall balls and swings unbroken.
-pretty solid. definitely spent by the end.

Foam roll
Plyo
-worked out the kinks for a few minutes.
-hams were tight and can feel it in the calves and ankles.

-Pretty solid day for wanting to roll over...

Tuesday 11-5-13

Tuesday...

Dynamic warm-up

Run 1 mile
8:00- easy pace..

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

Bench Press- reload
10-45
5-5-5
145
165
195
-felt solid all the way thru.

Romanian Deadlift- BBB
10-45
3x8 @ 185
-felt good to stretch it out.
-felt strong thru the whole pull.

Met-con
row 500m w/u
3 rounds
500m row
2:00 rest
1:32
1:33
1:33
-felt pretty solid. pace was fast. blasted by the end of the 3rd row.

Plyo
Foam roll
-been spending some time on this as I think skipping it has caught up to me.
-little tightness in the calves etc...

Monday 11-4-13

Monday...
-back from a little pause in the action.
-cold, flu, whatever.. was tired and unmotivated.

Dynamic 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

Squat- reload.
10-45
5-5-5
145
185
225
-all easy. all felt solid.

Press- BBB/reload
10-45
3x10 @75
-felt solid.

Met-con
1:00 run at 8:00 pace
2:00 run at 6:50
4 rounds
-felt pretty good. definitely feeling it the last round.
-tried to recover on the 8:00 pace.
-will be doing more of this I think.

-Foam roll
-Plyo

-felt pretty solid for the first day back.