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.

Monday 6-9-14

OK. Getting back to the business at hand..
-been a few weeks.. lots of weeks.. feeling terrible.. gotta get back in the ring.

Dynamic warm up

Run 3/4 mile
7:30 pace.

3 Rounds
10-deck squats
10- walk outs
10-push ups
10-walking lunges

Squat
5-45
5-95
5-135
3x5 @ 185
-going to switch the protocol slightly.
-work sets across for 3x5 and then up to 5x5
-see if it makes a difference..

Met-con
2 rounds
10-KBS 35#
2-Push up
15-KBS
4-Push up
25-KBS
6-push up
-worked thru quick
-took 1:00 between rounds

Plyo

-So looking to get back into action here.
-We'll see.....

Monday 4-7-14

Monday..
-spent Saturday ta a regatta.
-boys did ok..
-sunday was movie day and dinner out. Good times.

Monday..
Dynamic warm up

Run 1 mile
7:25
-solid.

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

Squat
10-45
8-95
5-135
5-185
5-5-5
205
235
265-10
-10 was a lot of reps..
-but felt strong thru them all
-solid.

Met-con
10-KBS 44#
2-press 75
15-KBS
4-press
25-KBS
6-press
50-KBS
-solid. smoked by the end..


Off to the salt mine..

Tuesday 3-25-14

Tuesday.
-up and out..

Dynamic warm up

Run 1200m
-7:50 pace

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

Squat
10-45
8-95
6-135
5-185
5-3-1+
225
250
280-6
-felt solid all the way thru
-280 felt strong. left a couple in the tank..

Bench
10-45
5-95
5-135
5-3-1+
170
190
215-8
-got 8 solid reps.
-worked thru this fast.
-decided to get the bench out of the way so can focus on met-con tomorrow..

-off to the salt mines..

Tuesday 3-18-14

Tuesday
-up and out..

Dynamic warm up

Run 1200m
8:00 pace.
-solid. easy pace.

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

Squat
10-45
8-95
6-135
5-185
205
235
265-5
-felt strong all the way thru these.
-good speed off the bottom.

Press- BBB
3X10 @ 65
-solid quick reps.

Met-con
Kettlebell Bear
5x5 with 2 35# kettlebells
-rest minimal between sets

-off to the salt mines.

Tuesday 3-11-14

Tuesday.
-been a while.
-pulled my groin or some muscle that runs though it.. Think I aggravated it and then slipped on the ice snowblowing and really tweaked it. Toom a week off to nurse it and of course got sick... so 2 weeks down..
-back in the ring today..

Dynamic warm up

run 800m
4:10 pace. nice and easy. groin still a little tight

2 rounds
10-deck squats
10-walk outs
10-push ups
5-pull ups
-my pull ups have fallen off so going to train them more.

Squat
10-45
8-115
6-135
5-5-5
190
220
250-5
-superset w/ 3x10 press at 65
-felt heavy but solid. legs will be sore from these.

Bench
10-45
5-135
5-5-5
155
170
190-5
-felt pretty solid all the way thru.

Met-con
2x500m row
-new rowing machines. need to work out the tension setting a bit.
-both 500m said 2:00 but the tension was out of whack.
-will have to try to dial this in.

-Stretched/yoga
-spent a few minutes just stretching it out.

-well back at it...

Monday 2-10-14

Monday..
-back at it this am..
-feeling the fact that I wasn't in last week.. argh..

Dynamic warm up

Run 800m
4:00 easy pace.

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

Squat
10-45
8-95
6-135
5-185
3-3-3
245
280
315-2,3f
-failed the 3rd rep at 315. was not feeling strong.
-little off..

Press- bbb
5x10@75
-pushed these out
-last 2 sets were tough

-didn't want to get up today..
-but went in anyway..
-gotta get back in the swing!

Monday 1-27-14

Monday
-up and out.
-chilly.

Dynamic warm up
-still feeling the groin/hip issue a bit..

Run 800m
8:00 pace.
-nice and easy..

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

Squat
10-45
10-95
8-135
6-185
5-5-5
225
260
295-5
-295 felt good. little heavy on the last couple. but not bad.

Met-con
10-1-squats
1-10-push ups
-stormed thru this fast..
-felt pretty good.
-feeling the squats at the end..

-plyo
-foam roll

-off to the salt mines...

Monday 1-20-14

Monday..
-spent the weekend working and nursing the flu..
-feeling better but not 100%
-decided to skip to a deload week and recover.

Dynamic warm up

Run 800m
4:00
-felt pretty solid here.

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

Squat- deload
10-45
10-95
8-135
5-5-5
155
195
225
-solid all the way thru.
-minimal rest.

Met-con
3x6 man-makers
1:00 rest between sets
25# dumbells
-these never disappoint..
-simply brutal...

-off to the salt mines..

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 1-6-14

Monday.
Back in the groove. Maybe. Hopefully
Done with the holidays...

Dynamic warm up

Run 800m

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

Squat
10-45
8-95
6-135
5-185
5-5-5
225
260
295-5
-felt solid all the way thru these. Still have some lingering groin tightness. Little shoulder soreness.
-think its just residual crap from not taking care of myself over the past month or so...

-Looking forward to getting back into it. Feeling fat and slow..

Tuesday 12-24-13

Merry xmas eve!
-up an out..

Dynamic warm up

Row 1k
-3:40

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

Squat
10-45
8-95
6-135
5-185
5-225
5-3-1
255
285
320-3
-got 3 solid reps.
-definitely left a few in the tank here
-had a little weird hip pain working...

Bench Press
10-45
8-95
5-135
5-185
5-3-1
205
230
255-3
-got 3 good reps. needed a spot omn the 3rd but it was solid.

-felt pretty good today.
-will be off the next couple days for the holiday. back at it over the weekend..

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.

Tuesday 12-10-13

Tuesday.

-was traveling the end of last week.
-had a busy weekend and slept in Monday.
Today, back in the ring.

Dynamic warm up

Run 1 mile
7:40
-felt pretty solid.

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

Squat
10-45
5-135
5-185
5-5-5
225
255
285-5
-felt pretty solid all the way the these.

Bench
10-45
8-95
5-135
5-5-5
175
205
230-5
-felt strong all the way thru these as well.
-solid.

Met-con
10/20-8/16-6/12
25# sotts press l&r with squat clean between
push ups
-sotts press were hard... period.
-good stuff here.
-need to work some dumb-bell iso movements.

-off to the salt mines and a snowy day.

Monday 11-18-13

Monday.
-yeah Monday...

Dynamic warm up

run 1 mile
7:40 pace.
-pace felt good.
-foot/ankle a little sore. see how that holds up..

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

Squat
10-45
5-135
5-185
3-3-3
230
285
330-3
-felt a little unsteady/slow on the forst rep at 330.
-got the next 2 but was a little off my game.
-didn't go for a forth.. oh well. Monday.

Met-con
3 rounds
row 25m
10-24" burpee box jumps.
7:30 +/-
-felt pretty solid.
-move thru quick and was definitely feeling it at the end.

Plyo
Foam roll.

Monday 11/11/13

Monday
-spent the weekend backpacking and camping.
-awesome time!

Dynamic warm up

row 2k
7:30
-warm up. easy pace.
-foot a little sore from the hiking.

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

Squat
10-45
5-135
5-185
5-5-5
230
265
305-5
-felt pretty solid.
-265 felt heavy. but waited to long to rep the set.
-305 was sticky. last rep was strong but slow.


Met-con
3 rounds
5-pull ups
10-push ups
15-squats
-just a mini-cindy round
-nothing crazy. little spent from the squats

plyo
foam roll
-working out the kinks from sleeping on the ground and carrying a loaded pack etc..

Monday 10-14-13

Monday...

dynamic warm up

run 1 mile
7:40

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

Squat
10-45
8-135
6-185
5-225
3-3-3
250
285
320-3
-got 3 solid reps.
-wasn't feeling great today. little stiff or something.
-not much spring in it..

Met-con
3x400m
1:00 rest between
400m warm up at 8:00 easy pace
6:40
6:20
6:10
-felt pretty good at speed.

off to the salt mines...

Tuesday 10-8-13

Tuesday..

Dynamic warm up

run 1 mile
8:00 pace. easy today

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

Squat
10-45
5-135
5-185
5-5-5
230
265
305-5
-got 5 solid reps. wasn't feeling great so got the 5 and that was that.

Met-con
10 rounds
5-95# hang powersnatch
10-16# wall ball
10:30
-felt pretty solid. tried to stay snappy on the power snatch.

off to the salt mines...