Monday 5-20-13

Monday.
-had a great weekend camping in the rain!
-oh well. tents and boots dry. all essential gear stayed dry.
-not enough sleep and a lot of moving around Saturday led to a lazy Sunday afternoon.

-Rolled over this am. tired still.....

back in the ring tomorrow.

Friday 5-17-13

TGIF!

-rolled over this am.
-been tired all week and got the extra hour...

oh well.

-camping all weekend so figure i could use an extra hour leading into that!

Thursday 5-16-13

Thursday.....

run 1.75m
7:19 pace
-solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little slow through this today. hams were stiff.
-liking the little more distance on the run.

Deadlift
10-45
8-135
6-185
5-225
5-3-1
260
295
330-10
-got 10 solid reps with straps. felt solid. not easy but not crazy hard either...
-making good solid progress here.

Bench- BBB
5x10 @ 135
-worked thru these quick as i was running out of time..

-off to the showers and then the salt mine.
-going to need to make some time in the evening to stretch and foam roll.

Wednesday 5-15-13

Wednesday....
-could have easily slept in...but got up...

run 1.75m
7:19 pace.
-felt solid thru this.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Met-con
15amrap
500m row
10-box jumps 24"
15-hand release push ups

5 rounds
15:40
-solid. wanted 5 rounds. finished the last round just over the limit.
-felt smooth. the first round of box jumps were a little choppy.
-this was a solid workout.

-pretty much out of time at that point.
-stretched a little and off to the showers...

Tuesday 5-14-13

Tuesday

run 1.25 miles
7:19 pace.
-feeling better. less coughing when done. maybe the allergies are starting to subside..

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
 -quick.

Bench Press
10-45
8-95
6-135
5-175
5-3-1
200
225
255-4
-255 was sticky. heavy at the bottom. left arm feeling a little weird....tight? sore..

RDL-BBB
5x8@185
-solid work here.

-out of time...short schedule is tough..will get thru this week and see what happens. need to readjust a little.

Monday 5-13-13

Monday.
-had a good weekend.
-7 mile hike on Saturday. good stuff.
-yard work on Sunday.

Monday...

run 1 mile
7:19

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved thru this quick as i didn't have as much time this am.

Squat
10-45
8-135
6-185
6-225
5-3-1
250
285
320-5
-got 5 solid reps. they were heavy but solid form. the 5th was a little slow.

Press-BBB
5x10@80
-solid.

-that was it for the day. had to be in early and will be getting in early from now on so have to modify the protocol to take that into account.

Friday 5-10-13

Friday..
TGIF!

run 1 mile
7:19 pace.
-again feeling pretty good here

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Press
10-45
8-75
6-95
3-3-3
110
125
145-3
-only 3 here. failed the 4th rep. oh well.
-press coming along slowly.. may add some more assistance to it, or just start going over head more often.

Squat- BBB
5x10@170
ss w/ 10 chins
-worked thru these pretty well.
-all the chins were unbroken.

Met-con
10-9-8-7-6-5-4-3-2-1
tire flips
push ups
-solid effort here. was feeling pretty empty at this point.
-pushed thru.

plyo
foam roll

-all in all a good couple of days.

-looking forward to a long hike tomorrow.