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

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.

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...

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..

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.

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!!

Monday 1-13-14

Monday..
-up and out.
-felt pretty crappy over the weekend. just relaxed..

Dynamic warm up

Run 1 mile
8:00
-felt pretty solid.

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

Squat
10-45
10-95
8-135
6-185
3-3-3
245
280
315-3
-315 felt heavy.
-still have a slight groin pull
-didn't feel comfortable under the bar..

Press
10-45
8-75
5-5-5
95
110
125
-felt pretty solid here.
-made up for missing this on Friday

-Off to the salt mines..

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...

Friday 12-20-13

TGIF!
-still in the holidaze...

Dynamic warm up

Row 2k
7:15
-felt ok. didn't even really want to row...

2rounds
5- pullups
10- push ups
15- walking lunges

Press
10-45
8-75
3-3-3
100
115
130-3
-these felt solid and pretty easy.

Push Press
3-3-3
135
155
185-F,F
165
-185 was a stretch and it was too big a jump.
-165 was pretty solid
-felt good to work this movement. little different

-off to the salt mine.
-didn't feel like getting up but did and got it done.

Monday 12-16-13

Monday..
-chilly am. Snowy weekend.

Dynamic warm up

Run 1 mile
7:41

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

Squat
10-45
5-135
5-185
3-3-3
235
270
305-3
-felt pretty strong thru these. they were solid reps. deep.

Press
10-45
5-75
5-5-5
95
110
120-5
-made these up from Friday. Felt pretty solid.

-good Monday. Kick off a solid week.

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.

Friday 11-15-13

TGIF!

-Dynamic warm up

-Row 2k
7:30
-solid pace, good warm up

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

Press
10-45
5-75
5-95
5-5-5
105
120
135-5
-little sore and stiff in the upper back today. may have affected these lifts.
-got solid 5 reps at 135.

Met-con
10-9-8-7-6-5-4-3-2-1
185# deadlift
dips
7:00
-worked thru this quick and consistent.
-all rounds unbroken.

Plyo
Foam roll
-spent a little time on the upper back.
-worked out some of the sore spots.

-good week.
-working tomorrow am. may try to get out for a run Sunday.

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.

Friday 10-4-13

TGIF!!

mobility warm up

row 2k
7:45

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

Press- Deload
10-45
5-5-5
60
75
95
-standard.

Met-con
death by squats
EMOTM add a rep
185#
1-2-3-4-5-6-7-8-9-10-11-12
-got to round 12.
-solid effort.
-had zero left after 12. legs all jelly...

off to the salt mines. Deload week in the books. back at it heavy on Monday.

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.

Friday 9-13-13

TGIF!

w/u
-new warm up protocol.
-still futzing with it a bit.

run 1 mile
8:00
-easy.

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

Press
10-45
8-75
5-5-5
105
115
130-6
-felt pretty solid.
-failed the 7th rep and left it there.
-little tired today. not much snap..

Met-con
25-20-15-10-5 kettlebell swings 53#
5-10-15-20-25 wall ball 16#
25-20-15-10-5 double unders
-8:10
-felt ok. first round of d/u's was bad. crappy rope today.
-hammered thru this quick.

off to the salt mines....