weekend re-cap.
Saturday
cub-scout bbq and camp out.
-great day and beautiful night to sleep in the tent.
Sunday
cub scout campout breakfast, clean up, pack up and head home.
-a successful mission!
-spent the rest of the day chilling at home with the fam.
Monday
-up and out. back in the groove.
Warm up
run 1.5 miles
-8:05 pace. little stiff in the feet. spent the weekend in the vibrams and did a 3 mile hike in them on Sat.
3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
Squat
5-135
5-185
5-5-5
215
250
285-5
-felt pretty solid all the way thru these. was a little nervous going in. 215 was easy. 250 went up well. it felt heavy on the back but went up smooth and quick. 285 was solid. the reps were a little slower and the last 2 were grinders but got them all with solid form.
Met-con
4 rounds
10-hand stand push ups
10-pull ups
10-24" box jumps
10-sit ups
-solid work here. used the 2 foam pads to guage depth on the HSPU's. need to work on these but not sp bad. rounds 1-3 were unbroken pull ups. box jumps a little slow and sit ups were no issue. solid met-con.
was wasted when i finished.
Plyo
Foam roll.
solid Monday. back in the ring tomorrow.
Monday, June 18, 2012
Friday, June 15, 2012
Friday 6-15-12
TGIF!!
warm up
run 2 miles
8:20. easy pace. feeling pretty solid. little boring this am. wasn't super motivated.
3-rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
-worked thru this pretty quick and felt solid.
Press-deload
10-45
8-65
5-5-5
95
115
135
-went a little heavier than a true deload. felt solid. 135 on the 4th and 5th required a little hip drive.
Met-con
3 rounds
9-95# thruster
15-pull ups
run 400m
-was a little unmotivated but sucked it up and got to work. all thrusters unbroken. pull-ups slowed me down. sucking wind a bit on these. time to start putting them back in the warm up? maybe. runs were all 7:00 pace and solid.
-this was a definite gasser. was blown apart by the last round. perfect.
Foam roll
Plyo
solid week back. very pleased. looking forward to it getting heavy next week again.
little camping over the weekend. maybe a few runs. maybe in the gym early tomorrow. we'll see.
warm up
run 2 miles
8:20. easy pace. feeling pretty solid. little boring this am. wasn't super motivated.
3-rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
-worked thru this pretty quick and felt solid.
Press-deload
10-45
8-65
5-5-5
95
115
135
-went a little heavier than a true deload. felt solid. 135 on the 4th and 5th required a little hip drive.
Met-con
3 rounds
9-95# thruster
15-pull ups
run 400m
-was a little unmotivated but sucked it up and got to work. all thrusters unbroken. pull-ups slowed me down. sucking wind a bit on these. time to start putting them back in the warm up? maybe. runs were all 7:00 pace and solid.
-this was a definite gasser. was blown apart by the last round. perfect.
Foam roll
Plyo
solid week back. very pleased. looking forward to it getting heavy next week again.
little camping over the weekend. maybe a few runs. maybe in the gym early tomorrow. we'll see.
Thursday, June 14, 2012
Thursday 6-14-12
back at it.
warm up
run 2 miles
8:20 pace. keeping it easy.
3 rounds
10-deck squats
5-walk outs
10-push ups
Deadlift- deload
5-135
5-185
5-225
3-255
3-275
-felt solid all the way thru these. deload was the 3 sets of 5 but felt solid and wanted a little more so added the sets if 3.
Met-con
12 min AMRAP
5-pull ups
10-burpees
15-walking lunges
6 rounds
-meh. felt ok. the reps were solid and the pace was consistent. i had thought maybe 10 rounds but that wasn't happening. like this rep scheme though. will have to bank this and come back to it. all in all a solid effort.
foam roll
plyo
that was it for today. steady as she goes....
warm up
run 2 miles
8:20 pace. keeping it easy.
3 rounds
10-deck squats
5-walk outs
10-push ups
Deadlift- deload
5-135
5-185
5-225
3-255
3-275
-felt solid all the way thru these. deload was the 3 sets of 5 but felt solid and wanted a little more so added the sets if 3.
Met-con
12 min AMRAP
5-pull ups
10-burpees
15-walking lunges
6 rounds
-meh. felt ok. the reps were solid and the pace was consistent. i had thought maybe 10 rounds but that wasn't happening. like this rep scheme though. will have to bank this and come back to it. all in all a solid effort.
foam roll
plyo
that was it for today. steady as she goes....
Wednesday, June 13, 2012
Wednesday 6-13-12
rest day.
figured after 4 days i n a row I could sleep in and catch an extra little bit.
feel pretty solid today so expect to be back at it again tomorrow!
figured after 4 days i n a row I could sleep in and catch an extra little bit.
feel pretty solid today so expect to be back at it again tomorrow!
Tuesday, June 12, 2012
Tuesday 6-12-12
back in again. up before the alarm actually, but let it go off and then got up.
warm up
run 2 miles
8:20 pace. again nice and easy.
3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
Bench
10-45
10-95
5-5-5 deload
105
135
165
-all sets were light and easy. good rom.
Met-con
9-6-3
95# snatch balance
pull ups
-the snatch balance was solid. could have gone heavier but focused on the form.
-pullups were all unbroken. this was a modified CFI wod.
Row 1000m
3:24
-took about a minute rest and then hit this hard.
-it was tough. was gassed at the end. felt pretty solid. faded a little but fought hard.
Plyo
Foam roll
-again spending some extra effort here.
Back at it again tomorrow! woohoo
warm up
run 2 miles
8:20 pace. again nice and easy.
3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
Bench
10-45
10-95
5-5-5 deload
105
135
165
-all sets were light and easy. good rom.
Met-con
9-6-3
95# snatch balance
pull ups
-the snatch balance was solid. could have gone heavier but focused on the form.
-pullups were all unbroken. this was a modified CFI wod.
Row 1000m
3:24
-took about a minute rest and then hit this hard.
-it was tough. was gassed at the end. felt pretty solid. faded a little but fought hard.
Plyo
Foam roll
-again spending some extra effort here.
Back at it again tomorrow! woohoo
Monday, June 11, 2012
Monday 6-11-12
back? maybe. getting in a groove at least.
Saturday
run 2.5 miles
5 rounds cindy
run 1 mile
-trail run at the park.
-the rounds of cindy nearly killed me.
-the run out was a walk and then run.
-brutal....
Sunday
-mountain bike Stewart State Forest
-18 miles. solid effort. felt ok.
Monday
-up and out to the gym!
warm-up
run 1.5 miles
8:25 pace. slow and steady. easy.
3 rounds
5 deck squats
5 walk outs
10 push ups
10 walking lunges
-easing back into the game.
Squat
5-45
5-95
5-5-5 at deload weight
135
185
200
-all reps were solid and felt good. form was still there.
Met-con
9 reps 95# hang squat clean
50 double unders
7 reps hang squat clean
50 double unders
5 reps hang squat clean
50 double unders
-kept the weight light and focused on the movements.
-cleans were solid and all sets unbroken.
-double unders got better as i went along.
-pretty solid effort and felt good.
Plyo
Foam Roll
-spent some extra time here and am going to continue to do so.
all in all a solid day.
Saturday
run 2.5 miles
5 rounds cindy
run 1 mile
-trail run at the park.
-the rounds of cindy nearly killed me.
-the run out was a walk and then run.
-brutal....
Sunday
-mountain bike Stewart State Forest
-18 miles. solid effort. felt ok.
Monday
-up and out to the gym!
warm-up
run 1.5 miles
8:25 pace. slow and steady. easy.
3 rounds
5 deck squats
5 walk outs
10 push ups
10 walking lunges
-easing back into the game.
Squat
5-45
5-95
5-5-5 at deload weight
135
185
200
-all reps were solid and felt good. form was still there.
Met-con
9 reps 95# hang squat clean
50 double unders
7 reps hang squat clean
50 double unders
5 reps hang squat clean
50 double unders
-kept the weight light and focused on the movements.
-cleans were solid and all sets unbroken.
-double unders got better as i went along.
-pretty solid effort and felt good.
Plyo
Foam Roll
-spent some extra time here and am going to continue to do so.
all in all a solid day.
Thursday, June 7, 2012
not all quiet on the training front........
i have been in a rut. a real deep hole.... it happened at the end of April. maybe some burn out. maybe a change of focus. maybe some work or life stress.... but it happened. the rabbit hole opened up and swallowed me whole.
i took a week off. then another. got a couple bike rides in but just couldn't motivate... then another...
and here i am.
so what happened? dun know. could have been a lot of things. could have been nothing. but it happened.
so whats the plan? get back after it. end of plan. simple stupid.
get up.
put boots on ground.
go and do some fuckin work.
don't over think it.
got away last weekend, got some sun, did some thinking.
put on the running shoes and just went .
3+ the first day
2 the next with half that on the beach and the other half barefoot on pavement
3 the next day on the road.
little mobility and some body weight stuff mixed in.
got home and got back into the grind. work, family, crappy sleep.
the rabbit hole was opening up again.
not stepping in. making a turn, changing pace.
just do the damn work.
getting back here and back into the gym.
had some blood work done today. routine but added a few variables just to see. take that out of the equation. think i know all the answers already but better safe than sorry.
so.
back to the 5-3-1
no accessory work.
short met-cons, runs and rowing
commute by bike a bit.
K.I.S.S
keep it simple shithead---
gonna put in a week at deload weight, then reset and start a new cycle.
focus on recovery, post workout nutrition, eat clean, less beer etc...
spend more hours in the woods on foot and on bike.
spilling it here to keep me honest. we'll see how it works.
HTFU
i took a week off. then another. got a couple bike rides in but just couldn't motivate... then another...
and here i am.
so what happened? dun know. could have been a lot of things. could have been nothing. but it happened.
so whats the plan? get back after it. end of plan. simple stupid.
get up.
put boots on ground.
go and do some fuckin work.
don't over think it.
got away last weekend, got some sun, did some thinking.
put on the running shoes and just went .
3+ the first day
2 the next with half that on the beach and the other half barefoot on pavement
3 the next day on the road.
little mobility and some body weight stuff mixed in.
got home and got back into the grind. work, family, crappy sleep.
the rabbit hole was opening up again.
not stepping in. making a turn, changing pace.
just do the damn work.
getting back here and back into the gym.
had some blood work done today. routine but added a few variables just to see. take that out of the equation. think i know all the answers already but better safe than sorry.
so.
back to the 5-3-1
no accessory work.
short met-cons, runs and rowing
commute by bike a bit.
K.I.S.S
keep it simple shithead---
gonna put in a week at deload weight, then reset and start a new cycle.
focus on recovery, post workout nutrition, eat clean, less beer etc...
spend more hours in the woods on foot and on bike.
spilling it here to keep me honest. we'll see how it works.
HTFU
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