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!