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.....