Wednesday 5-29-13

Wednesday...

run 2 miles
7:40 pace.
-pace was solid. little extra distance.
-got in a little early to be able to do this.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid here. felt good to get loose after the run.

Met-con
Deck-o-cards
25mins +/- on the wall clock.
-moved thru fast. maybe a little to quick at the start. had a tough patch through the middle then found my pace again.
-solid effort. burpees sucked of course...

-that was all for today. good stuff...

Wednesday 3-13-13

Wednesday the 13th? good or bad...
up and out.

run 1.5 miles
7:30 pace.

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

Met-con
deck of cards
-same protocol as last week.
-little faster. solid effort.
-squats, burpees, push-ups, KBS 54#

Bench
10-45
8-95
6-135
3-3-3
180
205
230-8
-felt pretty solid considering the met-con prior.

plyo
foam roll

-all in all a great workout. good effort. still dragging a little with the time change.

Wednesday 3-6-13

Wednesday
up and out...

run 1mile
7:30
-status quo

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

Met-con
Deck-o-cards
hearts-burpees
spades-push ups
diamonds- kettlebell swings
clubs-squats
-this was a fun burner.
-used a 44# kettlebell. finally got some heavier bells!!
-30mins or so. excellent stuff

Chin ups
3x8
-just wanted to do a little something extra.
-solid.

Plyo
Foam roll
-spent some time working on a kink in my right shoulder blade.
-have a few other tight spots.

all in all a good day.