lazy day....
well not so much but no run.
woke up feeling really good and wanted to get out but life got in the way. no worries.
Monday, January 17, 2011
Sunday, January 16, 2011
Saturday 1-15
up and had a great breakfast with the kiddos.
chilled for a bit and then hit the chilly road for a run.
run
5 miles
ended up tearing off 5 miles on a pretty hilly loop near the house.
felt great. feet felt good. stride felt good.
pace was endurance based. fast but easy to maintain? not sure on the time.
figuring how the pace felt low 8's.
supposed to be nice tomorrow so looking to get another run in. maybe not as long but we'll see.
peace!
chilled for a bit and then hit the chilly road for a run.
run
5 miles
ended up tearing off 5 miles on a pretty hilly loop near the house.
felt great. feet felt good. stride felt good.
pace was endurance based. fast but easy to maintain? not sure on the time.
figuring how the pace felt low 8's.
supposed to be nice tomorrow so looking to get another run in. maybe not as long but we'll see.
peace!
Friday, January 14, 2011
Friday 1-14
slept in.
maybe its the de-load week. maybe its the crap at work but i was just nit feeling it this am.
had a late meeting last night so my schedule was off.
rolled over and caught an extra hour.
rest day.
enjoy!
looking to get a couple workouts in this weekend. hopefully and couple good long runs and get ready for a another heavy cycle. will have a little extra time in the am so if i stay to regular schedule i can get in some speed work or endurance work. we'll see.
peace!
maybe its the de-load week. maybe its the crap at work but i was just nit feeling it this am.
had a late meeting last night so my schedule was off.
rolled over and caught an extra hour.
rest day.
enjoy!
looking to get a couple workouts in this weekend. hopefully and couple good long runs and get ready for a another heavy cycle. will have a little extra time in the am so if i stay to regular schedule i can get in some speed work or endurance work. we'll see.
peace!
Thursday, January 13, 2011
Thursday 1-13
back to the regular scheduled program!
nice to have a snow day yesterday even if i spent it in the office...argh!
warm up
run 2 miles
16:30
8:30 start and then 8:00 pace
work on leg speed and form. felt pretty solid.
met-con
30-25-20-15-10-5
burpees
push ups
sit ups
each round starts with 90 seconds of jump rope
not sure on the time here. oops.
the burpees actually felt ok. getting much better at them. they still suck mind you but i rocked thru the 30 with some speed and unbroken.
push ups and sit ups were solid. push ups after long burpee sets are interesting.
this was a great set. long strings of burpees really get the sweat flying!
good stuff.
bummed i missed yesterday's workout especially since it had rowing in it. not that i have access to a rower right now anyway...argh.
as of next week looks like i will have a little extra time in the am.
modified work schedule coming up. not good.
peace
nice to have a snow day yesterday even if i spent it in the office...argh!
warm up
run 2 miles
16:30
8:30 start and then 8:00 pace
work on leg speed and form. felt pretty solid.
met-con
30-25-20-15-10-5
burpees
push ups
sit ups
each round starts with 90 seconds of jump rope
not sure on the time here. oops.
the burpees actually felt ok. getting much better at them. they still suck mind you but i rocked thru the 30 with some speed and unbroken.
push ups and sit ups were solid. push ups after long burpee sets are interesting.
this was a great set. long strings of burpees really get the sweat flying!
good stuff.
bummed i missed yesterday's workout especially since it had rowing in it. not that i have access to a rower right now anyway...argh.
as of next week looks like i will have a little extra time in the am.
modified work schedule coming up. not good.
peace
Wednesday, January 12, 2011
Wednesday 1-12
Snow day
got about 10 inches or so of light fluffy snow.
no workout this am.
off to the office to suffer thru a lame day.
peace!
got about 10 inches or so of light fluffy snow.
no workout this am.
off to the office to suffer thru a lame day.
peace!
Tuesday, January 11, 2011
Tuesday 1-11-11
1-11-11 cool.
up and out today. might be a different story tomorrow with the impending storm.
warm up
3 rounds
run 400m
20 push ups
30 squats
all good here. eased into the runs and felt great.
push ups were good as well as squats.
nice opener.
skill/strength
3 rounds of supersets
7- right arm dumbbell snatch
7- left arm dumbbell snatch
max rep dead hang pullups
45/14
55/10
55/10
the 45 was too light and should maybe have treated it as prep. it wasn't all that light but too light for the work sets today. oh well
55 was good. heavy but ok form and power. didn't go heavier as i wanted to keep the form.
pull ups were solid. would have liked more reps but grip was the limiter after the snatches.
met-con
3 rounds
25- walking lunge 55# right arm overhead
25- walking lunge 55# left arm overhead
25- double unders
holy hell batman! the 55 was heavy. first few reps were hard and then i just had to settle in and deal. actually felt like i got a little more solid as the reps went on. no way were the lunges unbroken. just brutal and i will pay for them later.
double unders were good. again more form and concentration then stamina. practice has helped.
16:00 +/- on the wall clock. yikes.
looked like a walk in the park on paper. only 3 rounds....ha! brutal!
foam roll.
plyo
back to work!
peace
up and out today. might be a different story tomorrow with the impending storm.
warm up
3 rounds
run 400m
20 push ups
30 squats
all good here. eased into the runs and felt great.
push ups were good as well as squats.
nice opener.
skill/strength
3 rounds of supersets
7- right arm dumbbell snatch
7- left arm dumbbell snatch
max rep dead hang pullups
45/14
55/10
55/10
the 45 was too light and should maybe have treated it as prep. it wasn't all that light but too light for the work sets today. oh well
55 was good. heavy but ok form and power. didn't go heavier as i wanted to keep the form.
pull ups were solid. would have liked more reps but grip was the limiter after the snatches.
met-con
3 rounds
25- walking lunge 55# right arm overhead
25- walking lunge 55# left arm overhead
25- double unders
holy hell batman! the 55 was heavy. first few reps were hard and then i just had to settle in and deal. actually felt like i got a little more solid as the reps went on. no way were the lunges unbroken. just brutal and i will pay for them later.
double unders were good. again more form and concentration then stamina. practice has helped.
16:00 +/- on the wall clock. yikes.
looked like a walk in the park on paper. only 3 rounds....ha! brutal!
foam roll.
plyo
back to work!
peace
Monday, January 10, 2011
Monday 1-10
Monday.
up before the alarm. slept pretty good. got to bed a bit late so will pay for that later in the week.
re-reading Born to Run. really enjoy the book.
warm up
3 rounds
5 walk outs
10 pull ups
20 push ups
30 squats
good opener. solid. like the added pull-ups. kind of cranks up the intensity a little.
Strength- deload week.
no heavy barbell work this week.
Turkish Get-ups
2x40
used these as warm ups. worked thru the movement and got loose with it.
60
80
85- fail
70
60 was good and solid.
80 was great today. up both arms no problem.
85 was a fail. couldn't get it going on the left side so i bagged it
70 repped this out as a finisher and to have a good smooth rep.
happy with 80. good stuff!
met-con.
5 rounds
15 deadlift @ 155
15 burpees
12 minutes +/-
the deads we good and the forst 2 rounds were unbroken. 3-5 were 10 and 5
the burpees and still a weakness but getting better. was able to power thru them.
this was a great met-con wod, especially after the TGU's. really forced a lot of power output.
this would have crushed me a year ago and while it left me gasping for air i was able to power thru it pretty well.
plyo
mobility work
foam roll.
out of time and off to the salt mine.
peace!
up before the alarm. slept pretty good. got to bed a bit late so will pay for that later in the week.
re-reading Born to Run. really enjoy the book.
warm up
3 rounds
5 walk outs
10 pull ups
20 push ups
30 squats
good opener. solid. like the added pull-ups. kind of cranks up the intensity a little.
Strength- deload week.
no heavy barbell work this week.
Turkish Get-ups
2x40
used these as warm ups. worked thru the movement and got loose with it.
60
80
85- fail
70
60 was good and solid.
80 was great today. up both arms no problem.
85 was a fail. couldn't get it going on the left side so i bagged it
70 repped this out as a finisher and to have a good smooth rep.
happy with 80. good stuff!
met-con.
5 rounds
15 deadlift @ 155
15 burpees
12 minutes +/-
the deads we good and the forst 2 rounds were unbroken. 3-5 were 10 and 5
the burpees and still a weakness but getting better. was able to power thru them.
this was a great met-con wod, especially after the TGU's. really forced a lot of power output.
this would have crushed me a year ago and while it left me gasping for air i was able to power thru it pretty well.
plyo
mobility work
foam roll.
out of time and off to the salt mine.
peace!
Subscribe to:
Posts (Atom)
