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

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.

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..

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.....

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...

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..

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..

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!
 

Monday 3-31-14

Monday..
-good weekend. eventful yet still a little time to chill.
-needed it. have been running lately..

Dynamic warm up

Run 1 mile
7:30
-pace felt solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
5-pull ups

Press
10-45
8-65
6-85
5-3-1
95
105
120-10
-10 solid reps at 120.
-last 2 were tough.

Squat-deload
10-95
5-3-1
115
145
185
-solid all the way thru
-slow and controlled

-out of time and off to the salt mine.

Thursdsay 3-27-14

Thursday..
-up and out into the March winter..

Dynamic warm up

Run 1200m
7:40 pace.
-steady.

2 rounds
10-deck squats
10-walk outs
10-push ups
5-pull ups

Deadlift
10-45
8-95
6-135
5-185
5-3-1+
230
275
300-10
-pulled 300 for 10. felt solid and strong all the way thru.

Met-con
10x30yard sprint
20sec rest between
-good little finisher..

Foam roll

off to the salt mines..

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..

Friday 3-21-14

Friday!
TGIF!
-didn't want to get out of bed this am..
-but I did..

Dynamic warm up

Run 1200m
7:50 pace.
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
5-pull ups

Press
10-45
8-65
3-3-3
90
100
115-10
-10 solid reps at 115.
-felt pretty good and worked thru set quickly.

Met-con
10-KBS 44#
2-chins
15-KBS
4-chins
25-KBS
6-chins
50-KBS
-only had time for 1 rounds but took the weight up to 44
-had to break the 50 into 30/20
-solid..
-going to continue to use this as a met-con tool.

Friday!
-busy weekend coming up..

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..

Wednesday 3-19-14

Wednesday..
up and out. wanted to roll over..

Dynamic warm up

Run 1200m
8:00 pace.
-felt pretty solid. will continue to increase little by little..

2 rounds
10-deck squats
10-walk outs
10-push ups
5-pull ups

Met-con
3 rounds
10-kettlebell swings 35#
2-dip
15-KBS
4-dip
25-KBS
6-dip
50-KBS
rest 2:00
-used the 35# bell. testing..
-felt string. all swings unbroken.
-may repeat this tomorrow but sun chins for dips
-may go for the 44# bell
-this may become part of the program for a while..

-off to the salt mine..

Tuesday 3-18-14

Tuesday
-up and out..

Dynamic warm up

Run 1200m
8:00 pace.
-solid. easy pace.

2 rounds
10-deck squats
10-walk outs
10-push ups
5-pull ups

Squat
10-45
8-95
6-135
5-185
205
235
265-5
-felt strong all the way thru these.
-good speed off the bottom.

Press- BBB
3X10 @ 65
-solid quick reps.

Met-con
Kettlebell Bear
5x5 with 2 35# kettlebells
-rest minimal between sets

-off to the salt mines.

Friday 3-14-14

Friday!
TGIF!

dynamic warm up

Run 800m
8:00 pace.
-getting it back slowly...

2 rounds
10-deck squats
10-walk outs
10-push ups
5-pull ups

Press
10-45
10-65
5-5-5
85
95
105-5
superset with 8 front squats at same weight

Met-con
3x5 man-makers w/15# dumbell
rest 60sec between sets

-solid day and a good way to finish the work week.
-will try to get in a little work on Sat and maybe Sun.

Thursday 3-13-14

Thursday..

Dynamic warm up

Run 800m
8:0 pace.
-legs felt good. little sore yesterday so nice to flush them out.

2 rounds
10-deck squats
10-walk outs
10-push ups
5-pull ups

Deadlift
10-45
10-95
8-135
6-185
5-5-5
205
235
275-5
-felt solid all the way thru there.

Met-con
10 rounds
25yard prowler sprint w/90#
10-9-8-7-6-5-4-3-2-1 push ups after each sprint
-solid.
-no rest between. sprints slowed to fast pushes after 5 or so rounds..
-cooked..

-out of time and off to the salt mines..