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..

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...

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..

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..

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..

Friday 1-31-14

Friday!
-TGIF!
-got up and out and got some work done this am..

Dynamic warm up
Run 800m
-4:00 pace

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

Deadlift
10-45
10-95
8-135
6-185
5-5-5
245
280
315-5
-315 was a little slow off the floor on the first rep
-felt a little heavy. just not 100%

Press
10-45
8-75
5-5-5
95
110
125-5
-5 solid reps at 125.
-tris and shoulders still smoked from the other day...

-off to the salt mines.
-will be playing in the woods all day tomorrow!! yeah!

GO BRONCOS!!

Thursday 1-9-14

Thursday.
-not quite as chilly, still brrrr though..

Dynamic Warm Up

Run 800m

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

Deadlift
10-45
10-95
8-135
6-185
5-5-5
240
280
315-5
-315 felt solid. got 5 good reps. no issues.

Met-con
10min AMRAP
row 250m
25 hand release push ups
1250 meters + 25hrpu's
-had 10 secs left on the clock..
-this was a crusher. good stuff.

-little plyo and them off to work.

Monday 12-30-13

Monday..
-getting back in the swing after the holidaze...
-this week will be hit or miss as well.
-wanted to catch up on some of last weeks work.

Dynamic warm up

1 round
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-I was early and then late this am as I left my shows at home and had to drive back..
-abbreviated warm up.

Deadlift
10-45
10-135
8-185
6-225
5-3-1
270
305
340-4
-340 felt solid. little slow off the floor to start but then 4 good reps.

Press
10-45
8-75
6-95
5-3-1
105
120
135-4
-135 went up quick. got 4 solid reps.

-that was all the time I had. Deload tomorrow and rest of week...

Thursday 12-19-13

Thursday..
-starting to feel the holiday fatigue...
-up and out into the chilly am.

Dynamic warm up

Run 1 mile
7:40
-felt sluggish..

2 rounds
10-deck squats
10-pull ups
10-push ups
10-walking lunges

Deadlift
10-45
8-95
6-135
5-185
5-225
3-3-3
250
290
325-3
-felt pretty strong but stuck to 3 reps.
-will push the reps next week.

-ran out of time and had to split to head to the office.

Thursday 12-12-13

Thursday.
-up and out. felt like crap upon waking. went out anyway and felt much better after moving a bit.

Dynamic warm up

Run 1 mile
7:40
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-having some weird pain in my right heel/ankle on the walk outs
-like there is a tightness/tear/etc.. strange

Deadlift
10-45
5-135
5-185
5-5-5
230
270
305-5
-solid 5 reps at 305.
-felt very solid.

Met-con.
Dumb bell Bear Complex
5-25
5-30
5-35
5-40
5-45
-45 was heavy.
-all rounds unbroken and solid.
-rest as needed between but kept it short.

-off to the salt mines...

Wednesday 12-4-13

Wednesday
-up and at it.

Dynamic warm up

row 2k
7:18
-26/27 stroke rate
-felt solid.

3 rounds
5-pull ups
10-push ups
15-squats
-mixing this in a little.
-need to do more pull ups

Deadlift- Deload
10-45
10-95
5-5-5
155
185
225
-solid.

Press-deload
10-45
5-5-5
65
85
105
-solid.

Met-con
3 rounds
5- 25# man makers
1 lap farmer carry w/2-45# plates
-brutal.
-man makers are awful...
-will be doing more of these...

plyo.

-off to work.
-traveling tomorrow and Friday for work.
-probably no work out..

Friday 11-22-13

TGIF!

-up and out. Finish the week strong..

Dynamic WU

Run 1 mile
7:40
-pace felt good. foot a little tight

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

Deadlift
10-45
5-135
5-225
3-3-3
260
295
330-5
-Pulled 5 solid reps at 330.
-felt strong. probably had another couple in the tank but the form was breaking down a bit.

Press
10-45
5-75
5-95
3-3-3
110
125
140-4
-failed on the 5th rep. first 3 were solid.

-out of time and off to the office.
-may try to sneak a day in over the weekend.

Thursday 11-14-13

Thursday...

Dynamic warm up

Row 2k
7:25
-easy, slow stroke count

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

Deadlifft
10-45
5-135
5-185
5-5-5
240
285
315-9
-pulled 9 solid reps at 315.
-didn't feel particularly heavy.

Met-con
2 rounds
row 1500m
rest 3:00
4:59
5:02
-went out really fast on the first 1500. paid for it..
-tried to pace the 2nd and was a little slower.
-solid effort

Plyo

-good day.

Friday 11-8-13

Friday... TGIF!
-up and out into the chilly morning.

Dynamic warm up.

Run 1 mile
8:00
-easy pace. felt good.

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

Deadlift-reload
10-45
5-135
5-5-5
185
225
275
-solid all the way thru.

Press-reload
10-45
5-5-5
65
85
105
-solid all the way thru these as well.

Met-con
3x800m
2:00 rest between
6:40 pace
6:40 pace
6:35 pace
-felt pretty good on these.
-getting the legs back.

Plyo
foam roll.
-working on the tight achilles and hams.

TGIF!
hiking and camping this weekend.

Friday 10-11-13

Friday

Dynamic warm up

row 2k
7:40

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

Deadlift
10-45
8-135
6-185
5-5-5
240
280
315-8
-got some solid reps at 315. just chalk. felt solid.

Press
10-45
8-75
5-95
5-5-5
105
120
135-5
-felt pretty solid. shoulders a little stiff/sore..

Another busy weekend coming up.

Thursday 10-3-13

Thursday

mobility warm up

run 1 mile
7:40

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

Deadlift-deload
10-45
145
185
215
-steady. easy.

Weighted pullups
5-0
3-25
3-45
3-70
1-90
3-45
-wanted more than 1 at 90 but didn't have it.
-oh well. working on it...

off to the salt mine.

Friday 9-27-13

TGIF!!

Dynamic warm up

run 1 mile
7:40
-standard. easy.

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

Deadlift
10-45
6-135
5-225
5-3-1
270
305
340-6
-pulled 6 pretty smooth.
-back started to round a little so that was it at 6
-definitely had a few in the tank.

Press
10-45
5-75
5-95
5-3-1
115
130
145-4
-got 4 solid reps.
-went for 5th but no go.

-solid day. made up for yesterdays skip.
-might try to get a run in tomorrow. we'll see.

Friday 9-20-13

Friday... TGIF!

warm up.

run 1 mile
8:00

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

Deadlift
10-45
8-135
6-185
5-225
3-3-3
250
290
325-10
-felt strong. chalk only. no straps.

Press
10-45
6-75
3-3-3
105
120
140-5
-five solid reps. missed on the 6th.

-that was it for today. off to salt mines.

big weekend. crew races for Matt and then a trail building clinic on Sunday.

Thursday 9-12-13

Thursday

-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

Deadlift
10-45
8-135
6-185
5-5-5
230
270
305-10
-solid work here. felt good.

Met-con
3 rounds
run 400m
21-kettlebell swings 53#
12-pull-ups
-12:10.
-pretty solid effort. the pullups slowed me down a bit.
-gotta get them back.

off to the salt mines...

Friday 9-6-13

Friday..

-tgif!

run 1 mile
7:40

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-feeling a little off this am.. not really sure..

Deadlift- deload
10-45
8-135
5-5-5
155
195
235

Press- deload
10-45
5-5-5
75
95
115

-worked thru these as expected. felt good to go thru the light reps.

Happy Friday!