Thursday

great weather day yesterday. took the kids and some cub scouts for a hike at a local park after work. had a blast. great way to end the day.
up early this am but let the alarm go off and snoozed it once.
left hamstring a little sore but the right heel is better.

treadmill warm-up
run 1.5 miles
only 1.5 this am. wanted to keep it short. felt good and could have easily thrown down a few extra miles but wanted to focus on other stuff. trying not to burn out on the running. liking what its doing and don't want to get sick of it.
really wish we had a rower at the gym.

strength warm up
3 rounds
10 pull ups
10 push ups
10 ghd sit ups
standard non sense here. moved fast and felt good. push ups were a breeze, pull-ups kept strict, and the sit ups were the same, hard after a couple rounds.

WOD
D.T.
5 rounds
155# deadlift 12 reps
155# hang power clean 9 reps
155# push jerk 6 reps

this is a monster of a workout as rx'd. i really fought with what to do with the weight on this. 155 is too heavy for the rep scheme for me. thought about going fairly light and trying to speed it up.
ended up with 135. this was HEAVY. yeah H-E-A-V-Y!! after the first round i wasn't sure what to do. maybe i needed to drop it down. fuck it! kept going. the hang power cleans were the hardest. the push jerks, which i did as push presses were heavy but doable. by the 3rd round i sort of got my rhythm on the hang power cleans. they might have been a little ugly but i got the weight up.
this was a beast. 24 minutes, 5 rounds, 135 pounds.
kicked my ass!

should be a mainsite rest day tomorrow so will have to formulate a plan.

peace

Wednesday

happy wednesday! short week so we have turned the corner! yeah! yesterday sucked by the way. rainy, crap at work, yada yada. so here we go with a new start!!
snoozed it once this am. just wasnt bounding out of bed this am but thats ok.

treadmill warmup
run 2 miles
1st mile was sluggish. legs tired. little stiff and sore. think the weather plays a role as well. 2nd mile much better. almost went for 3 but wanted to get into the strength workout as well. save some miles in the legs for later in the week.

strength warm up
3 rounds
10 pull ups
10 push ups
10 ghd sit ups
figured i would trade the sits for squats and finish off the core after yesterday. felt good all the way thru. did strict pull ups. no kip no butterfly, full extension and chest to bar.

wod warm up
split jerk
10-45
6-75
4-95
little hesitant on the split jerk. needed to get comfortable in the jump and land. felt better after these sets

wod
1-1-1-1-1-1-1
115
125
135
145
145
145
145
stuck with 145. could have pushed to 155 but the shoulders were feeling it and wanted to keep the form good. still not 100% comfortable.

cash out
shoulder press
10-95
7-95
4-95
just to blow out the shoulders completely.
looking at some good improvement in shoulder strength which is good.

happy wednesday!
bring on the sun. need to up my vitamin d!

weekend wrap-up

no posts over the weekend. left the laptop at work and didn't feel like posting from home anyway....

SATURDAY
got up and went to the office so skipped the am gym session. went after i left the office at noon. usually when i do this it's a pretty busy but not so bad. i can usually do what i have to do. so long as there aren't too many meat heads curling with the oly bars.....
it was a total zoo. full on packed. crazy. this is good. as obviously the gym is doing well and will survive and it's good to see people out exercising. no matter what you think of the globo gym at least its getting people off the couch. maybe a 1/3 of them will stick with it and see the light. oh to be hopeful. anyway.....
so it was Fran..... and i was psyched.
w/u
treadmill run
1/4
1 mile
1/4
standard non sense but felt pretty springy in the legs and picked up the pace a bit.

strength warm up
3 rounds
10 dips
5 pull ups
15 air squats
had to get the body ready for fran. needed to work out the kinks and this warm-up worked really well.

took up a post at a power rack and got to it.
thrusters
10x45
5x95
to get the body ready.
FRAN
21-15-9
thrusters/pull-ups
3-2-1-go
the first set of thrusters was unbroken
jog to the pull up bar and get 15/6
jog back to the bar
had to rest for a few seconds after 10 so 10/5
jog to pull-up bar and its is unavailable, use alternate 10/5
jog back to bar and rip out the last 9 thrusters
jog back to alternate pull-up bar and get 5/4
look at clock.......
6 minutes. didn't bring the stopwatch so had to use the wall clock. 6 minutes +/-
could have been 6:30 could have been 5:50
need to set up a true fran station and rock this out one day. want sub 5!
still a pr by at least 1:30/2:00 so very happy.
cooled down and went back to treadmill
did 3 miles of 1/2run 1/4mile walk/jog

SUNDAY
warm-up on treadmill
1/4
1
1/4
standard fair felt good

strength warm up
3 rounds
10 dip
10 pull-ups
15 air squats

PUSH JERK
warm up
these were more push presses than jerks as i am still a little shaky on that lift
10x45
8x65
6x85
6x105
4x125
3x135
these were all cleaned from the floor
1x155
175 fail bit off too much
1x165
175 fail
165 fail starting to fatigue
1x155
1x155
1x155
1x155
1x155
cash out
10x95
10x95
need to work shoulder strength. always have so this was good. will work on the true push jerk as well as these were more presses.