Monday 12-30-13

Monday..
-getting back in the swing after the holidaze...
-this week will be hit or miss as well.
-wanted to catch up on some of last weeks work.

Dynamic warm up

1 round
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-I was early and then late this am as I left my shows at home and had to drive back..
-abbreviated warm up.

Deadlift
10-45
10-135
8-185
6-225
5-3-1
270
305
340-4
-340 felt solid. little slow off the floor to start but then 4 good reps.

Press
10-45
8-75
6-95
5-3-1
105
120
135-4
-135 went up quick. got 4 solid reps.

-that was all the time I had. Deload tomorrow and rest of week...

Tuesday 12-24-13

Merry xmas eve!
-up an out..

Dynamic warm up

Row 1k
-3:40

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

Squat
10-45
8-95
6-135
5-185
5-225
5-3-1
255
285
320-3
-got 3 solid reps.
-definitely left a few in the tank here
-had a little weird hip pain working...

Bench Press
10-45
8-95
5-135
5-185
5-3-1
205
230
255-3
-got 3 good reps. needed a spot omn the 3rd but it was solid.

-felt pretty good today.
-will be off the next couple days for the holiday. back at it over the weekend..

Friday 12-20-13

TGIF!
-still in the holidaze...

Dynamic warm up

Row 2k
7:15
-felt ok. didn't even really want to row...

2rounds
5- pullups
10- push ups
15- walking lunges

Press
10-45
8-75
3-3-3
100
115
130-3
-these felt solid and pretty easy.

Push Press
3-3-3
135
155
185-F,F
165
-185 was a stretch and it was too big a jump.
-165 was pretty solid
-felt good to work this movement. little different

-off to the salt mine.
-didn't feel like getting up but did and got it done.

Thursday 12-19-13

Thursday..
-starting to feel the holiday fatigue...
-up and out into the chilly am.

Dynamic warm up

Run 1 mile
7:40
-felt sluggish..

2 rounds
10-deck squats
10-pull ups
10-push ups
10-walking lunges

Deadlift
10-45
8-95
6-135
5-185
5-225
3-3-3
250
290
325-3
-felt pretty strong but stuck to 3 reps.
-will push the reps next week.

-ran out of time and had to split to head to the office.

Wednesday 12-18-13

Wednesday.
-rolled over ans slept in. Fell asleep early last night not feeling awesome...
-just a little tired and stressed...

-back at it tomorrow.

Tuesday 12-17-13

Tuesday.
-chilly and more snow coming..

Dynamic warm up.

Row 2k.
7:12
-left heel a little tender so did a row vs run.
-felt pretty solid.
-may have started a little fast for a warm up

2 rounds
10-deck squats
5-pull ups
10-push ups
10-walking lunges
-shook this up a little.
-the walk out have been bothering the right ankle/heel.
-weird tight pain
-this was good.

Bench
10-45
8-95
5-135
5-165
3-3-3
190
215
245-3
-got 3 solid reps at 245. controlled and solid.

Met-con
3 rounds
20L/20R-kettbell snatch 35#
20-sit ups
-adapted from Ignite.
-good stuff.

-Off to the salt mines. More snow on the way.

Monday 12-16-13

Monday..
-chilly am. Snowy weekend.

Dynamic warm up

Run 1 mile
7:41

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

Squat
10-45
5-135
5-185
3-3-3
235
270
305-3
-felt pretty strong thru these. they were solid reps. deep.

Press
10-45
5-75
5-5-5
95
110
120-5
-made these up from Friday. Felt pretty solid.

-good Monday. Kick off a solid week.

Friday 12-13-13

Happy Friday the 13th......

-I rolled over this am. Wasn't feeling it.

oh well.

Thursday 12-12-13

Thursday.
-up and out. felt like crap upon waking. went out anyway and felt much better after moving a bit.

Dynamic warm up

Run 1 mile
7:40
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-having some weird pain in my right heel/ankle on the walk outs
-like there is a tightness/tear/etc.. strange

Deadlift
10-45
5-135
5-185
5-5-5
230
270
305-5
-solid 5 reps at 305.
-felt very solid.

Met-con.
Dumb bell Bear Complex
5-25
5-30
5-35
5-40
5-45
-45 was heavy.
-all rounds unbroken and solid.
-rest as needed between but kept it short.

-off to the salt mines...

Wednesday 12-11-13

Wednesday

-slept in.
-just didn't have it. cold and icy this am and it was nice to stay under the covers.

back at it tomorrow.

Tuesday 12-10-13

Tuesday.

-was traveling the end of last week.
-had a busy weekend and slept in Monday.
Today, back in the ring.

Dynamic warm up

Run 1 mile
7:40
-felt pretty solid.

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

Squat
10-45
5-135
5-185
5-5-5
225
255
285-5
-felt pretty solid all the way the these.

Bench
10-45
8-95
5-135
5-5-5
175
205
230-5
-felt strong all the way thru these as well.
-solid.

Met-con
10/20-8/16-6/12
25# sotts press l&r with squat clean between
push ups
-sotts press were hard... period.
-good stuff here.
-need to work some dumb-bell iso movements.

-off to the salt mines and a snowy day.

Wednesday 12-4-13

Wednesday
-up and at it.

Dynamic warm up

row 2k
7:18
-26/27 stroke rate
-felt solid.

3 rounds
5-pull ups
10-push ups
15-squats
-mixing this in a little.
-need to do more pull ups

Deadlift- Deload
10-45
10-95
5-5-5
155
185
225
-solid.

Press-deload
10-45
5-5-5
65
85
105
-solid.

Met-con
3 rounds
5- 25# man makers
1 lap farmer carry w/2-45# plates
-brutal.
-man makers are awful...
-will be doing more of these...

plyo.

-off to work.
-traveling tomorrow and Friday for work.
-probably no work out..

Tuesday 12-3-13

Tuesday.
-up and out.

Dynamic warm up

Run 1 mile.
7:40
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-still feeling the effects of the cold/flu..

Bench- Deload
10-45
8-95
5-5-5
115
145
185
-felt easy all the way thru these.

Bear complex
45
75
95
115
-spent after 115. gotta work this in more often.
-such a good complex.

Plyo
Foam roll.

-feeling a little better.

Monday 12-2-13

Monday.
-Thanksgiving weekend.
Thursday.
-Turkey Trot 5 mile run.
-42:30
-was sick but ran anyway. had nothing after a couple miles...

Friday-Sunday
-Relax..

Monday
up and out and back into the routine...

Dynamic warm up

Run 1 mile
-7:40
-felt pretty solid.

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

Squat-Deload
10-45
8-95
5-5-5
145
185
225
-felt pretty solid all the way thru.

Press-BBB
10-45
5x10 @ 75

-not a bad return. Felt pretty solid.
-still a little tired and trying to kick the last of this cold/flu..