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...