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..

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..

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...

Tuesday 1-28-14

Tuesday
-out into another chilly am. Supposed to stay cols next couple days..

Dynamic warm up

Run 1 mile
8:00 pace
-nice and easy

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

Bench
10-45
10-95
8-135
5-5-5
180
205
235-5
-felt pretty solid all the way thru.
-little slow up on 5

Met-con
10-1 press 75#
1-10 r/l lunges
-solid presses all the way thru.
-tough by the end...

-off to the salt mines..

Wednesday 1-22-14

Weds am.
-slept in this am.

Tues am.
-up and out.

DWU

row 1500m

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

Bench-deload
10-45
10-95
5-5-5
115
145
185
-solid all the way thru. easy.

Met-com
4x400m
1:00 rest between
6:50
6:50
6:50
6:30
-felt pretty solid.

little plyo and then off to the salt mine

-had to go a trade show in NYC. snowy long day.
-walked miles......
-tired feet...

Wednesday 1-15-14

Wednesday..
-up and out. chilly, little slick. winter...grrr

Dynamic warm up

Run 1 mile
8:00
-easy pace.
-foot felt good.
-groin a little tight still but better

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

Bench
10-45
10-95
6-135
5-165
3-3-3
195
225
250-3
-got 3 solid reps here.
-felt pretty good. heavy but good.

Met-con
5 rounds
5-135# hang power clean
6-push ups
9-squats
-this was a smoker. adapted to fit time constraints from Ignite.
-solid effort. god snappy HPC's.

-off to the salt mines...

 

Tuesday 1-7-14

Tuesday..
-brrrrrr chilly

Dynamic warm up

Row 1k
3:45 or so
-steady, easy, pace.
-good warm up

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

Bench
10-45
10-95
8-135
5-5-5
180
205
230-5
-no issue at 230. no spot. solid reps.

Romanian Deadlift
8-135
5x8 @ 185
-worked thru these quickly.
-felt solid. need to keep after these for more strength and flexibility in the hams etc..

-off to the salt mines..

Tuesday 12-17-13

Tuesday.
-chilly and more snow coming..

Dynamic warm up.

Row 2k.
7:12
-left heel a little tender so did a row vs run.
-felt pretty solid.
-may have started a little fast for a warm up

2 rounds
10-deck squats
5-pull ups
10-push ups
10-walking lunges
-shook this up a little.
-the walk out have been bothering the right ankle/heel.
-weird tight pain
-this was good.

Bench
10-45
8-95
5-135
5-165
3-3-3
190
215
245-3
-got 3 solid reps at 245. controlled and solid.

Met-con
3 rounds
20L/20R-kettbell snatch 35#
20-sit ups
-adapted from Ignite.
-good stuff.

-Off to the salt mines. More snow on the way.

Tuesday 12-10-13

Tuesday.

-was traveling the end of last week.
-had a busy weekend and slept in Monday.
Today, back in the ring.

Dynamic warm up

Run 1 mile
7:40
-felt pretty solid.

2 rounds
10-deck squats
10-wak outs
10-push ups
10-walking lunges

Squat
10-45
5-135
5-185
5-5-5
225
255
285-5
-felt pretty solid all the way the these.

Bench
10-45
8-95
5-135
5-5-5
175
205
230-5
-felt strong all the way thru these as well.
-solid.

Met-con
10/20-8/16-6/12
25# sotts press l&r with squat clean between
push ups
-sotts press were hard... period.
-good stuff here.
-need to work some dumb-bell iso movements.

-off to the salt mines and a snowy day.

Thursday 11-21-13

Thursday..
-rest day.

Wednesday
up and out..

DWU

Run 1mile
7:40 pace.
-solid.

2rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges.

Bench
10-45
8-95
5-135
3-3-3
190
220
250-5
-got 5 solid reps. only needed a little spotter help on last one.
-felt pretty solid.

Met-con
10-8-6-4-2
pull-ups
24" box jumps
burpees
-fast. consistent.
-solid effort.

-plyo
-foam roll

Tuesday 11-12-13

Tuesday

Dynamic warm up

Run .65 miles
-ankle all wonky.
-think I tweaked it hiking this weekend...

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

Bench
10-45
5-95
5-135
5-5-5
180
205
230-7
-felt pretty solid.
-had a spotter with hands on for 6 and 7
-overall good reps

Met-con
15min AMRAP
row 500m
20-16# wall ball
15- 53# kettlebell swings
4 rounds
-got back to the rower with about 10 secs left on clock.
-wanted to get 4 rounds and accomplished that.
-felt pretty solid all the way thru.

Plyo
Foam roll

-tried to loosen up the ankle a little.

Tuesday 11-5-13

Tuesday...

Dynamic warm-up

Run 1 mile
8:00- easy pace..

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

Bench Press- reload
10-45
5-5-5
145
165
195
-felt solid all the way thru.

Romanian Deadlift- BBB
10-45
3x8 @ 185
-felt good to stretch it out.
-felt strong thru the whole pull.

Met-con
row 500m w/u
3 rounds
500m row
2:00 rest
1:32
1:33
1:33
-felt pretty solid. pace was fast. blasted by the end of the 3rd row.

Plyo
Foam roll
-been spending some time on this as I think skipping it has caught up to me.
-little tightness in the calves etc...

Wednesday 10-16-13

Wednesday

dynamic warm up

run 1 mile
7:40
-pace was easy

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

Bench
10-45
6-95
6-135
3-3-3
195
220
250-6

Met-con
row 500m warm up
row 2k
6:50
-solid effort. felt pretty strong. gave it all at the end...

Foam roll
Plyo

-off to the salt mines...

Wednesday 10-9-13

Wednesday...

dynamic warm up

run 1 mile
7:40

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

Bench
10-45
8-95
6-135
5-5-5
180
205
235-7
-felt pretty solid thru these. rep 4 was a little off. 5 and 6 were fast and 7 was a little slow up.

Met-con
5 rounds
10-155# back squats
10-pull ups
-10:00 +/- on the wall clock.
-moved thru quick. walk between squat rack and pull up bar.
-last couple sets of pullups were broken down into 4-3-2 etc..

-solid day of training. felt good.

Tuesday 9-24-13

Tuesday

dynamic/mobility warm up

no run today..

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

Bench
10-45
6-135
6-185
5-3-1
205
230
255-3
-3 solid reps. needed a little spot on 3rd. wouldn't have gotten a 5th without help.
-right elbow feels a little jacked up...

-fairly easy day today.

Wednesday 9-11-13

9-11-13.
12 years. Never forget.

New warm up
-dynamic warm up

run 1 mile
8:00

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

Bench
10-45
8-95
5-135
5-5-5
175
205
230-7
-7 solid reps at 230.

met-con
run 1200m
50-push ups
50-sit ups
run 800m
30-push ups
30-sit ups
run 400m
20-push ups
20-sit ups
-17:00
-solid. runs were quick. 7:00 pace.
-all push ups and sit ups unbroken.
-sit ups were a little slow/time consuming..

-off to the salt mines..

Tuesday 8-27-13

Tuesday..
-quad is better. iced it last night with the compression pack.

run 2 miles
8:00 pace
-took the pace down to test the quad. solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
-no walking lunges. rest the quad.

Bench
10-45
8-95
5-135
5-185
5-3-1
215
245
270-2
-got 1 solid rep at 270. then needed a spot on rep 2.
-felt pretty good and pretty sure that a PR.

5 rounds
5-p/u's
10-push ups
-moved thru this fast as a finisher.

-off to the salt mines!!

Tuesday 8-13-13

Tuesday

run 1 mile
7:30 pace

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

Bench
10-45
7-135
5-5-5
185
215
245-7
-7 solid reps at 245. happy with that.

RDL-BBB
5x8@185
-probably need to up the weight here a little bit.
-felt solid.

-out of time and off to the salt mine.

yippee

Tuesday 7-30-13

Tuesday.

run 1.5 miles.
7:30 pace.

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

Bench
10-45
8-95
6-135
5-185
5-3-1
210
240
265-3
-had a spot and a little help maybe on the 265. felt pretty strong. the last rep was a grinder.

RDL/Pull-up
5 rounds
8-RDL @ 185
5-pull ups
-worked thru this as an alternate to BBB. solid. fast. blew up my grip by the end.

-off to the saltmines....

Tuesday 7-23-13

Tuesday

run 2 miles
7:30 pace.
-feeling pretty good on this.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff and felt good to go through and loosen it up.

Bench
10-45
8-95
6-135
3-3-3
195
225
255-4
-3 and 4 were slow and heavy.... wanted to get 5 but well that is just how it goes..

RDL-BBB
5x8@185
-these were pretty easy. may need to step the weight up a bit...

-off to the salt mine...