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..