Friday 1-20-12

almost over slept. oops. but got up and got going.

warm up
run 1 mile 7:40
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-solid. will up the reps on these next week during the deload. may play with a new version we'll see.

Deadlift
5-135
5-185
5-215
5-3-1+
235
270
300-10
-10 solid reps at 300. probably left a couple in the tank. feeling pretty good about that. headed into a deload week next week and seeing some progress.

BBB
5x8 @ 165
-worked thru these quick.

Met-con
Tabata run
2:00 warm up
10% incline
6:50 pace
20secs on 10secs off
8 rounds
-these are brutal. felt better than the last time i did them. still wanted to die by the end. will continue to use these as a conditioning workout.

plyo
foam roll
-spent some time on the hip flexors again. good stuff.

will have to hit the press workout tomorrow am.

Friday 11-13-12

TGIF!
up and out. rolled over for a second but said, no way gotta go!

Warm up
run 1 mile
3 rounds
10-deck squats
5-walk outs
10-push ups
-used the alternate warm up this am. worked well.pretty much non stop action. move from one thing to the next fluidly.

Press
10-45
5-75
5-95
3-3-3+
105
120
140-8
-got 8 solid reps at 140. felt pretty good. form was solid. no push off the bottom, true press.

BBB protocol
5x10 @ 75
-worked thru these quickly. they sneak up on ya. by the 8th rep or so the shoulders are burning and by the 4th set they get cashed.

Met-con
tabata treadmill run
10.5 grade
8.5 speed- 7:00 mile pace
8x20:10
-eight rounds of 20 seconds on 10 seconds off. never slow the treadmill. jump on and off.
-brutal! by the 6th round i wanted to quick. after the 8th i was tasting metal......brutal. will be doinf more of this!

Plyo
Foam roll
-thats it for a Friday.

Peace!

Monday 1-31-11

back to the gym early this am.
felt pretty good once the feet hit the floor.

warm up
run 1 mile
easy spin to open up the legs and get the body moving.

3 rounds
5 walk outs
20 push ups
30 squats

feeling pretty solid on these. may look to shift it a little. we'll see. good warm up though.

Deadlift
10x135
8x225
6x275

5-3-1
super set with 5 chin ups
305
325
345 1 rep with 12 chins

305 was solid and a good 5 reps.
325 was solid and only oin the 3rd did my grip start to fade
345 was heavy and the form broke down a little. only got 1. didn't want to push the form for another. followed it with 12 chins. lost my grip at that point on the chins.

good stuff. pretty happy with those numbers.

met-con
21-15-9
double unders
kb swings
pull-ups

6:00 +/-
used a 60# dumbbell for the swings. russian style as i didn't want to end up throwing the bell.
felt solid all the way thru. double unders were good.pullups were solid on the first 2 sets. the third was just a battle to finish as my arms were pretty pumped from swinging the dumbbell.

TABATA
20:10 x 6
6% grade at 6:15 minute pace

jumped on the treadmill and figured i would throw this down. yikes.
what a smoker. totally cooked after 6 sets.
good finisher anyway.

stretch
foam roll
plyo

another Monday in the books.
off to the office to see what comes of the day.

peace!!