Tuesday 7-8-14

Tuesday.
-back from a week of vacation in the woods.
-awesome time.

now back to reality...

Friday 6-27-14

Friday...
TGIF!

-this week has completely kicked my ass..
-just a rough schedule and knocked me off my game.

-vacation next week!

-back in when I return!

Wednesday 6-25-14

Wednesday...
-had another meeting last night that ran till 10.
-home late, not enough sleep etc...
-rolled over.

Will be back in tomorrow to hit it hard.

Tuesday 6-24-14

Tuesday.
-had a late meeting last night and rolled over this am.
-needed it.

back at it tomorrow.

Monday 6-23-14

Monday..

Dynamic warm up

Run 1 mile
8:00

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

Squat/Press superset

Squat
10-45
5-135
5-185
5-200
3x5@210

Press
10-45
5-65
5-85
5-95
3x5@110

solid all the way thru there.

Met-con
30 burpees.
-was cashed after the whole deal.
-cranked out 30 for the fun of it.

-off to the salt mine

Friday 6-20-14

Friday.

TGIF!

Dynamic warm up

Run 1 mile
8:00 pace
-solid.
-may kick this up to 1.5

3 rounds
5-pull ups
10-push ups
15-squats

Squat/press supersets

Squat
10-45
5-135
5-185
5-195
3x5 @ 205

Press
10-45
5-55
5-85
5-95
3x5 @ 105

-solid all the way thru here.
-presses were a little heavy but all 3 sets were solid.

Met-con
3 rounds
7 burpee
9-kettlebell swings 44#
12-box jumps 24"
-box jumps were a little slow as I stepped down off the box.
-was pretty smoked by the end.
-solid work.

-Foam roll.

-off to the salt mine

Thursday 6-19-14

Thursday.

Rest day.
-Rolled over this am.
-was a little beat, little under slept and a lot under motivated..

Back at it tomorrow.

Wednesday 6-18-14

Wednesday..

Dynamic warm up

Run 1 mile
8:00 pace
-felt solid.

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

Deadlift
10-45
5-135
5-185
5-215
5x5@235
-felt solid thru all these sets.
-good stuff.

-no met-con or additional conditioning.
-was fairly spent after the deads.
-foam rolled and off to the salt mine..

Tuesday 6-17-14

Tuesday..
Dynamic warm up

Run 1 mile
8:00

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

Pull-ups
5 sets of 7
-last couple were broken up and difficult.
-have to keep chipping away at these.

Met-con
30-20-10
wall ball 16#
push ups
-tried to push thru this quick.
-felt solid.
-pretty gassed at the end...

Plyo
Foam roll

-off to the salt mine..

Monday 6-16-14

Monday.
Had a good weekend.

Saturday
-got outside for a run workout.
run 2 miles
8:30 pace
then alternate for 4 miles
walk 800m
run 800m
-felt pretty solid.

Sunday
-Fathers day.
-Worked in the yard then feasted on seafood!

Monday
Dynamic warm up

Run 1 mile
8:00

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

Squat/Press supersets
Squat
10-45
5-135
5-185
3X5@200

Press
10-45
5-65
5-85
3x5@100
-solid work thru these sets.

Met-con
10-KBS 44#
5-R/L KB Snatch
10-KBS
4-R/L
10-KBS
3-R/L
10-KBS
2-R/L
10-KBS
1-R/L

-foam roll
-plyo

-off to the salt mines..

Friday 6-13-14

TGIF!
-Happy Friday the 13th....
-Yikes...

-up and out this am..

Dynamic warm up

Run 1 mile
8:00

3 rounds
5-pull ups
10-push ups
15-squats

Squat/Press superset
Squat
5-45
5-135
5-185
3x5@195

Press
10-45
5-65
5-85
3x5@95

Met-con
2 rounds
10-KBS 44#
2-Chins
15-KBS
4-Chins
25-KBS
6-Chins
-solid work here.

-Foam roll.

-Good way to end the work week. Looking to put in some action over the weekend.

Thursday 6-12-14

Thursday..

-Rolled over this am.
-Seem to be recovering nicely. little tight and mildly sore but nothing crazy.
-will be back at it tomorrow.

Wednesday 6-11-14

Wednesday..
-up and out. Little slow this am but all good once moving.
-little sore, little stiff. to be expected..

Dynamic warm up

Run 1 mile
8:00 pace
-solid, steady..

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

Deadlift
10-45
5-135
5-185
3x5@225
-these were solid.
-probably could have done 5 sets but will up that next week.

Met-con
Deck of cards
15min session with the cards
burpees, swings, push ups, squats
-solid.

Foam roll
-the foam roller helped a lot yesterday.
-have to keep working the calves and IT band. Helps with the foot issue.

-Back at it tomorrow..

Tuesday 6-10-14

Tuesday..
-up and out.
-feeling it a bit but not bad.

Dynamic warm up

Run 1 mile
8:00 pace
-steady. solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty solid thru this. Hams a little tight

Pull-ups
5-5-5-5-5
-all sets unbroken
-all sets at body weight
-will be working on these and adding reps and then weight

Met-con
3x400m
7:00 pace.
2:00 rest between
-wanted to keep the legs loose
-not bad.

Foam roll
-the IT band and calves are ropey and tight from inactivity
-spent some time opening them up

-back at it tomorrow again..

Monday 6-9-14

OK. Getting back to the business at hand..
-been a few weeks.. lots of weeks.. feeling terrible.. gotta get back in the ring.

Dynamic warm up

Run 3/4 mile
7:30 pace.

3 Rounds
10-deck squats
10- walk outs
10-push ups
10-walking lunges

Squat
5-45
5-95
5-135
3x5 @ 185
-going to switch the protocol slightly.
-work sets across for 3x5 and then up to 5x5
-see if it makes a difference..

Met-con
2 rounds
10-KBS 35#
2-Push up
15-KBS
4-Push up
25-KBS
6-push up
-worked thru quick
-took 1:00 between rounds

Plyo

-So looking to get back into action here.
-We'll see.....

Monday 4-14-14

Monday..
-busy beautiful weekend!

-Rolled over this am. Should have just gotten up..
-didn't get much extra sleep..
-Traveling for work next couple days..

-Back at it Wednesday am

Friday 4-11-14

Friday..

-TGIF

Dynamic warm up

Run 1 mile
7:20

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

Deadlift
10-45
8-95
6-135
5-185
5-5-5
210
245
275-10
-10 solid reps.
-felt pretty good.

Press
10-45
8-65
5-5-5
85
100
110-10
-got 10 at 110. felt solid.

-out of time and off to the salt mines...

Thursday 4-10-14

Thursday..

-rolled over.
-back in tomorrow.

Wednesday 4-9-14

Wednesday..

Dynamic warm up

Run 1 mile
7:25
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-pull ups
-upgraded the pull up reps..

Bench
10-45
8-95
6-135
5-5-5
155
175
195-10
-10 solid reps at 195.
-probably had a couple more to give but no spotter and 10 was solid.

Met-con
4x400m
2:00 rest
6:20- pace
6:15
6:15
6:00
-felt pretty good. the last one was tough.

-off to the salt mines..

Tuesday 4-8-14

Tuesday..
-rolled over.
-back at it tomorrow.

Monday 4-7-14

Monday..
-spent Saturday ta a regatta.
-boys did ok..
-sunday was movie day and dinner out. Good times.

Monday..
Dynamic warm up

Run 1 mile
7:25
-solid.

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

Squat
10-45
8-95
5-135
5-185
5-5-5
205
235
265-10
-10 was a lot of reps..
-but felt strong thru them all
-solid.

Met-con
10-KBS 44#
2-press 75
15-KBS
4-press
25-KBS
6-press
50-KBS
-solid. smoked by the end..


Off to the salt mine..

Friday 4-4-14

Friday!

-TGIF.

-rolled over this am. Beat. I needed it but am a sucker for doing it...

-will be a busy weekend. May get in on Sunday..

Thursday 4-3-14

Thursday..
-rolled over this am.
-couple of late nights and I was beat this am...

-Back at it tomorrow.

Wednesday 4-2-14

Wednesday..

Dynamic warm up

Run 1 mile
7:25
-solid.
-feeling better on this.

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

Met-con
5 rounds
20-kettlebell swings 44#
20-push ups
20-squats
-smoker..
-tough, but ground it out.
-felt pretty solid.
-bodyweight squats caught up to me after a couple rounds..

-plyo
-foam roll

-off to the salt mines..

Tuesday 4-1-14

Tuesday.
-Happy April 1!

Dynamic warm up

Run 1 mile
7:25
-solid.

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

Bench-deload
10-45
5-5-5
95
115
135
-easy and quick.

Met-con
2 rounds
10-KBS 44
2-chins
15-KBS
4-chins
25-KBS
6-chins
50-KBS
-this is a brutal set scheme.

-off to the salt mines..

Happy April Fools day!
 

Monday 3-31-14

Monday..
-good weekend. eventful yet still a little time to chill.
-needed it. have been running lately..

Dynamic warm up

Run 1 mile
7:30
-pace felt solid.

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

Press
10-45
8-65
6-85
5-3-1
95
105
120-10
-10 solid reps at 120.
-last 2 were tough.

Squat-deload
10-95
5-3-1
115
145
185
-solid all the way thru
-slow and controlled

-out of time and off to the salt mine.

Friday 3-28-14

Friday..
-TGIF!

-rolled over this am.
-didn't get home till late and just didn't have anything in me this am..

Will make it up over the weekend.

Thursdsay 3-27-14

Thursday..
-up and out into the March winter..

Dynamic warm up

Run 1200m
7:40 pace.
-steady.

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

Deadlift
10-45
8-95
6-135
5-185
5-3-1+
230
275
300-10
-pulled 300 for 10. felt solid and strong all the way thru.

Met-con
10x30yard sprint
20sec rest between
-good little finisher..

Foam roll

off to the salt mines..

Wednesday 3-26-14

Wednesday
-rolled over this am..
-no biggee, just felt like I needed the extra hour or so..

back in the ring tomorrow.

Tuesday 3-25-14

Tuesday.
-up and out..

Dynamic warm up

Run 1200m
-7:50 pace

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

Squat
10-45
8-95
6-135
5-185
5-3-1+
225
250
280-6
-felt solid all the way thru
-280 felt strong. left a couple in the tank..

Bench
10-45
5-95
5-135
5-3-1+
170
190
215-8
-got 8 solid reps.
-worked thru this fast.
-decided to get the bench out of the way so can focus on met-con tomorrow..

-off to the salt mines..

Monday 3-24-14

Monday...
-busy weekend.
-two rowing events for the kids..

-trained a little yesterday with the kids. nothing crazy..

-rolled over this am.

-back at it tomorrow am..

Friday 3-21-14

Friday!
TGIF!
-didn't want to get out of bed this am..
-but I did..

Dynamic warm up

Run 1200m
7:50 pace.
-solid.

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

Press
10-45
8-65
3-3-3
90
100
115-10
-10 solid reps at 115.
-felt pretty good and worked thru set quickly.

Met-con
10-KBS 44#
2-chins
15-KBS
4-chins
25-KBS
6-chins
50-KBS
-only had time for 1 rounds but took the weight up to 44
-had to break the 50 into 30/20
-solid..
-going to continue to use this as a met-con tool.

Friday!
-busy weekend coming up..

Thursday 3-20-14

Woke up tired..
Got up and out and much better for it.

Dynamic warm up

Run 1200m
7:50 pace. Felt solid.

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

Deadlift
10-45
8-95
6-135
5-185
3-3-3
225
250
285-8
-pulled 8 solid reps at 285. felt pretty solid and left 2 or so in the tank
-was being careful of late rep form breakdown.

Bench
10-45
5-95
5-135
3-3-3
160
185
205-5
-felt solid thru all of these.

-out of time.
-ran a little late this am so was a little short on time.
-going to have to set the alarm a few minutes earlier..

Wednesday 3-19-14

Wednesday..
up and out. wanted to roll over..

Dynamic warm up

Run 1200m
8:00 pace.
-felt pretty solid. will continue to increase little by little..

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

Met-con
3 rounds
10-kettlebell swings 35#
2-dip
15-KBS
4-dip
25-KBS
6-dip
50-KBS
rest 2:00
-used the 35# bell. testing..
-felt string. all swings unbroken.
-may repeat this tomorrow but sun chins for dips
-may go for the 44# bell
-this may become part of the program for a while..

-off to the salt mine..

Tuesday 3-18-14

Tuesday
-up and out..

Dynamic warm up

Run 1200m
8:00 pace.
-solid. easy pace.

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

Squat
10-45
8-95
6-135
5-185
205
235
265-5
-felt strong all the way thru these.
-good speed off the bottom.

Press- BBB
3X10 @ 65
-solid quick reps.

Met-con
Kettlebell Bear
5x5 with 2 35# kettlebells
-rest minimal between sets

-off to the salt mines.

Monday 3-17-14

Monday, St Pats..
-no workout today. Rolled over.

-Took Saturday off.
-trained a little yesterday with the crew team. Basically just active recovery for me, demos etc..

Back in the ring tomorrow.

Friday 3-14-14

Friday!
TGIF!

dynamic warm up

Run 800m
8:00 pace.
-getting it back slowly...

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

Press
10-45
10-65
5-5-5
85
95
105-5
superset with 8 front squats at same weight

Met-con
3x5 man-makers w/15# dumbell
rest 60sec between sets

-solid day and a good way to finish the work week.
-will try to get in a little work on Sat and maybe Sun.

Thursday 3-13-14

Thursday..

Dynamic warm up

Run 800m
8:0 pace.
-legs felt good. little sore yesterday so nice to flush them out.

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

Deadlift
10-45
10-95
8-135
6-185
5-5-5
205
235
275-5
-felt solid all the way thru there.

Met-con
10 rounds
25yard prowler sprint w/90#
10-9-8-7-6-5-4-3-2-1 push ups after each sprint
-solid.
-no rest between. sprints slowed to fast pushes after 5 or so rounds..
-cooked..

-out of time and off to the salt mines..

Wednesday 3-12-14

Wednesday..
Dynamic warm up

run 800m
-8:00
-easy..

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

30-keetlebell swings
-53#

5 rounds
1-rh turkish get up 53#
1-lh turkish get up 53#
1-wallalk walk
-moved thru this fairly quickly.
-felt pretty solid.

Met-con
row 500m
rest 1:00
row 1000m
rest 1:30
row 500m
-pushed hard on these.
-was pulling 1:42/3/5 for most efforts.
-felt strong. need to work a little more distance in.

-off to the salt mines.

Tuesday 3-11-14

Tuesday.
-been a while.
-pulled my groin or some muscle that runs though it.. Think I aggravated it and then slipped on the ice snowblowing and really tweaked it. Toom a week off to nurse it and of course got sick... so 2 weeks down..
-back in the ring today..

Dynamic warm up

run 800m
4:10 pace. nice and easy. groin still a little tight

2 rounds
10-deck squats
10-walk outs
10-push ups
5-pull ups
-my pull ups have fallen off so going to train them more.

Squat
10-45
8-115
6-135
5-5-5
190
220
250-5
-superset w/ 3x10 press at 65
-felt heavy but solid. legs will be sore from these.

Bench
10-45
5-135
5-5-5
155
170
190-5
-felt pretty solid all the way thru.

Met-con
2x500m row
-new rowing machines. need to work out the tension setting a bit.
-both 500m said 2:00 but the tension was out of whack.
-will have to try to dial this in.

-Stretched/yoga
-spent a few minutes just stretching it out.

-well back at it...

Tuesday 2-11-14

Tuesday..
-rolled over..
-meh...

-back in tomorrow..

Monday 2-10-14

Monday..
-back at it this am..
-feeling the fact that I wasn't in last week.. argh..

Dynamic warm up

Run 800m
4:00 easy pace.

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

Squat
10-45
8-95
6-135
5-185
3-3-3
245
280
315-2,3f
-failed the 3rd rep at 315. was not feeling strong.
-little off..

Press- bbb
5x10@75
-pushed these out
-last 2 sets were tough

-didn't want to get up today..
-but went in anyway..
-gotta get back in the swing!

Wednesday 2-5-14

Wednesday..
-snowy week..
-snow Monday.
-lazy yesterday..
-more snow today..

-will be back in action tomorrow maybe...

oh well. 6 more weeks of this?

Friday 1-31-14

Friday!
-TGIF!
-got up and out and got some work done this am..

Dynamic warm up
Run 800m
-4:00 pace

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

Deadlift
10-45
10-95
8-135
6-185
5-5-5
245
280
315-5
-315 was a little slow off the floor on the first rep
-felt a little heavy. just not 100%

Press
10-45
8-75
5-5-5
95
110
125-5
-5 solid reps at 125.
-tris and shoulders still smoked from the other day...

-off to the salt mines.
-will be playing in the woods all day tomorrow!! yeah!

GO BRONCOS!!

Thursday 1-30-14

Thursday.
-rolled over this am.
-got home late and went to bed late.
-oh well.
-consistency has been a problem lately.. grrr..


-back in tomorrow

Wednesday 1-29-14

Wednesday.

-rolled over this am.
-shoulders a little sore..
-snowed again.. yeah.. just an inch or two to be annoying.

-back at it tomorrow.

Tuesday 1-28-14

Tuesday
-out into another chilly am. Supposed to stay cols next couple days..

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

Bench
10-45
10-95
8-135
5-5-5
180
205
235-5
-felt pretty solid all the way thru.
-little slow up on 5

Met-con
10-1 press 75#
1-10 r/l lunges
-solid presses all the way thru.
-tough by the end...

-off to the salt mines..

Monday 1-27-14

Monday
-up and out.
-chilly.

Dynamic warm up
-still feeling the groin/hip issue a bit..

Run 800m
8:00 pace.
-nice and easy..

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

Squat
10-45
10-95
8-135
6-185
5-5-5
225
260
295-5
-295 felt good. little heavy on the last couple. but not bad.

Met-con
10-1-squats
1-10-push ups
-stormed thru this fast..
-felt pretty good.
-feeling the squats at the end..

-plyo
-foam roll

-off to the salt mines...

Thursday 1-23-14

Thursday.
-brrrrrrrrr
-rolled over this am.. just wasn't into it, little lazy...
oh well.

Wednesday 1-22-14

Weds am.
-slept in this am.

Tues am.
-up and out.

DWU

row 1500m

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

Bench-deload
10-45
10-95
5-5-5
115
145
185
-solid all the way thru. easy.

Met-com
4x400m
1:00 rest between
6:50
6:50
6:50
6:30
-felt pretty solid.

little plyo and then off to the salt mine

-had to go a trade show in NYC. snowy long day.
-walked miles......
-tired feet...

Monday 1-20-14

Monday..
-spent the weekend working and nursing the flu..
-feeling better but not 100%
-decided to skip to a deload week and recover.

Dynamic warm up

Run 800m
4:00
-felt pretty solid here.

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

Squat- deload
10-45
10-95
8-135
5-5-5
155
195
225
-solid all the way thru.
-minimal rest.

Met-con
3x6 man-makers
1:00 rest between sets
25# dumbells
-these never disappoint..
-simply brutal...

-off to the salt mines..

Friday 1-17-14

Friday...

-TGIF!
-still fighting something, achy, little dizzy, yuck.

Thursday 1-16-14

Thursday.
-woke up feeling like crap.
-head cloudy,stuffy, kind of dizzy..

-super..

-needless to say rolled over.

Wednesday 1-15-14

Wednesday..
-up and out. chilly, little slick. winter...grrr

Dynamic warm up

Run 1 mile
8:00
-easy pace.
-foot felt good.
-groin a little tight still but better

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

Bench
10-45
10-95
6-135
5-165
3-3-3
195
225
250-3
-got 3 solid reps here.
-felt pretty good. heavy but good.

Met-con
5 rounds
5-135# hang power clean
6-push ups
9-squats
-this was a smoker. adapted to fit time constraints from Ignite.
-solid effort. god snappy HPC's.

-off to the salt mines...

 

Tuesday 1-14-13

Tuesday.
-had late meetings last night.
-rolled over this am..
-grrrrr
-back at it tomorrow.

Monday 1-13-14

Monday..
-up and out.
-felt pretty crappy over the weekend. just relaxed..

Dynamic warm up

Run 1 mile
8:00
-felt pretty solid.

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

Squat
10-45
10-95
8-135
6-185
3-3-3
245
280
315-3
-315 felt heavy.
-still have a slight groin pull
-didn't feel comfortable under the bar..

Press
10-45
8-75
5-5-5
95
110
125
-felt pretty solid here.
-made up for missing this on Friday

-Off to the salt mines..

Friday 1-10-14

Friday..
-slept in.
-wasn't feeling it at all..... tired..

back in the game tomorrow.

Thursday 1-9-14

Thursday.
-not quite as chilly, still brrrr though..

Dynamic Warm Up

Run 800m

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

Deadlift
10-45
10-95
8-135
6-185
5-5-5
240
280
315-5
-315 felt solid. got 5 good reps. no issues.

Met-con
10min AMRAP
row 250m
25 hand release push ups
1250 meters + 25hrpu's
-had 10 secs left on the clock..
-this was a crusher. good stuff.

-little plyo and them off to work.

Wednesday 1-8-14

Weds...
-brrrrr chilly.

-rolled over. just didn't feel like getting up in the cold.
-hams a little tight from yesterday.

-back at it tomorrow.

Tuesday 1-7-14

Tuesday..
-brrrrrr chilly

Dynamic warm up

Row 1k
3:45 or so
-steady, easy, pace.
-good warm up

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

Bench
10-45
10-95
8-135
5-5-5
180
205
230-5
-no issue at 230. no spot. solid reps.

Romanian Deadlift
8-135
5x8 @ 185
-worked thru these quickly.
-felt solid. need to keep after these for more strength and flexibility in the hams etc..

-off to the salt mines..

Monday 1-6-14

Monday.
Back in the groove. Maybe. Hopefully
Done with the holidays...

Dynamic warm up

Run 800m

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

Squat
10-45
8-95
6-135
5-185
5-5-5
225
260
295-5
-felt solid all the way thru these. Still have some lingering groin tightness. Little shoulder soreness.
-think its just residual crap from not taking care of myself over the past month or so...

-Looking forward to getting back into it. Feeling fat and slow..

Thursday 1-2-14

Happy New Year...

Back in this am..

Dynamic warm up

Run 800m
4:00
-easy.

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

Squat-deload
10-45
10-95
5-5-5
135
170
205
-all deload sets paused at bottom.
-solid form. good control. easy.

Bench Press- deload
10-45
10-95
5-5-5
110
135
160
-easy all the way thru.
-still some lingering pain in the left shoulder.

Met-con
21-15-9
Kettlebell Snatch 53# R/L
Sit up
Kettlebell swing 53#
-brutal...
-the snatches were rough. did 5R/5L alternating..
-did not want to go on after the 21 round but persevered..

Off to the salt mines..