Wednesday 3-12-14

Wednesday..
Dynamic warm up

run 800m
-8:00
-easy..

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

30-keetlebell swings
-53#

5 rounds
1-rh turkish get up 53#
1-lh turkish get up 53#
1-wallalk walk
-moved thru this fairly quickly.
-felt pretty solid.

Met-con
row 500m
rest 1:00
row 1000m
rest 1:30
row 500m
-pushed hard on these.
-was pulling 1:42/3/5 for most efforts.
-felt strong. need to work a little more distance in.

-off to the salt mines.

Wednesday 6-12-13

Wednesday

run 2 miles
7:30 pace.
-solid here.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-fairly quick. feeling pretty good.

Met-con
row 1000m
100 burpees
row 1000m
-rower was acting wonky. weird. lost a little time as i couldn't pull super hard or it would slip.
-burpees were solid. did 30 straight. then sets of 10 with a 5 second pause between sets.
-last row same thing. had to be a little conservative.
-solid effort. good stuff

-off to the salt mine. felt good to get in a little met-con fun!

Monday 1-23-12

weekend wrap up
Saturday
-little snow for sat. spent some time snow blowing and shoveling and getting some inside chores done. relaxing day.

Sunday
-hit up the gym for a session.
warm up
run 1 mile 7:45
row 1000m
3 rounds
10- deck squats
5- walk outs
10- push ups

Press
8-45
5-75
5-95
5-3-1+
115
130
145-8
- got 8 solid reps at 145. good stuff.

BBB
5x8 @ 95
- i upped the weight and dropped the reps to 8 for the 5 sets. good stuff.

Met-con
4x500m row
2:00 rest between efforts
-kept them all solid in the 1:35 range or so.

Plyo
Foam roll

Monday
-rest day. rolled over. was up late watching the Giants playoff game.
-back to the grind tomorrow.

Friday 11-11-11

11-11-11...... Nigel Tufnel Day!!

up and out for a TGIF workout!
Warm up
run 1 mile 7:45
3 rounds
20-push ups
20-med ball sit-ups
20-goblet squats w/med ball
-worked thru this fast and solid. good stuff. little variety.

Strength
Press
10-45
8-75
6-95
5-5-5
110
130
145-7
-7 solid reps. felt pretty good. may have been able to get an 8th but failed so racked it there.
overall not so bad.

Met-con
Bear Complex
95
105
115
125-4 reps
95
-worked thru these quick but rested between rounds. 125 was heavy and only got 4 solid reps. couldn't lock out the 5th rep at the press. went back to 95 for the conditioning.

Row 1500m
4:59
-pretty solid effort on the rower. felt solid. maybe should have gone for 2k to see what the time would be. maybe next week.

plyo
foam roll

-looking to maybe get a couple longer runs in this weekend. we'll see what the schedule plays out like.

happy 11-11-11!
also happy veterans day!

Wednesday 10-12-11

Active Recovery
the way i have the 5-3-1 set up it calls for no strength portion on Wednesdays. essentially active recovery.
so i figured get up, get active and recover!
little sore last night but not to bad this am.

warm up
run 1 mile. 8:15
-felt pretty casual. need to start to kick this up a little in pace and in distance.

3 rounds
5- pull-ups
10- push-ups
15- squats
-moved thru this fairly quickly but not crazy fast. solid. worked out some of the soreness in the legs.

Met-con
3 rounds
80 yard overhead carry 80# barbell
80 yard racked carry 80# barbell
80 yard farmers carry 45# plate in each hand
row 500m
-moved thru this well. no real time domain. just do the work. all the carries were unbroken. no setting down the bar, re-racking etc.. the rows were consistent at 1:38.
-this was ideal for today. good combo, not to taxing and got the funk out of the legs etc..

Plyo
Yoga
Foam roll
-spent some time working out the kinks and cooling down.
nice active recovery day!