happy monday!
little sleepy this am. not super motivated.
warm up
run 1 mile
3 rounds
5 walk outs
20 push ups
30 squats
felt tight and stiff and a little sluggish. argh.
powered thru and went to get some work done!
Deadlift
10x135
5x225
3x275
1-1-1-1-1-1-1
295
315
325
335-f
335-f
315-f
so today was 1 rep max test. argh. been working so hard and just had nothing this am. zero.
295 was solid. but i didn't have the spring that i was looking for. no acceleration on the bar.
315 felt heavy bad sign
325 was heavy and slow to come up
335 was dead. got it about 4 inches off the ground
335 tried again and same thing
315 went down to see if i could come back up but had nothing
finished.
unloaded the bar and moved on.
no met-con
no run
foam roll
plyo
yoga
prep for another day. just get over it. today was not my day.
i pulled 345 last week after a heavy 5 and 3. just didn't have it this am.
disappointed especially after the presses from yesterday.
will re-test again when i am a little more peppy.
happy monday!
peace
Monday, February 7, 2011
Sunday 2-6-11
Superbowl Sunday!
got into the gym for a little session.
warm up
run 2.25 miles
bear complex
65-75-85
felt pretty peppy thru all of this. bear was a good warm up for what was to come.
Press
8x95
5x115
5-3-1+ super set with chest to deck push ups
135
155
175- 3!!
135 was solid and was feeling pretty strong.
155 little push off the bottom and away it went
175 loaded it up and said what the hey. got 3 solid reps. tried for 4 and failed.
new pr!! so stoked!
met-con
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
pull-ups
push ups
squats
sit ups
not sure on the time.
all pull ups unbroken till 10. then broke them up for each round after
all other reps unbroken.
this was a killer ladder.
awesome!
foam roll
plyo
yoga
showers and out!
Superbowl + wings + pulled pork = awesome!!
got into the gym for a little session.
warm up
run 2.25 miles
bear complex
65-75-85
felt pretty peppy thru all of this. bear was a good warm up for what was to come.
Press
8x95
5x115
5-3-1+ super set with chest to deck push ups
135
155
175- 3!!
135 was solid and was feeling pretty strong.
155 little push off the bottom and away it went
175 loaded it up and said what the hey. got 3 solid reps. tried for 4 and failed.
new pr!! so stoked!
met-con
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
pull-ups
push ups
squats
sit ups
not sure on the time.
all pull ups unbroken till 10. then broke them up for each round after
all other reps unbroken.
this was a killer ladder.
awesome!
foam roll
plyo
yoga
showers and out!
Superbowl + wings + pulled pork = awesome!!
Friday, February 4, 2011
Friday 2-4-11
TGIF.
i guess. whatever.
rolled over this am and called for a rest day.
right shoulder a little achy. just a little off my game.
will make it up over the weekend.
peace!
i guess. whatever.
rolled over this am and called for a rest day.
right shoulder a little achy. just a little off my game.
will make it up over the weekend.
peace!
Thursday, February 3, 2011
Thursday 2-3-11
up and out and back on schedule.
nice to have a day off yesterday. recharge the mental batteries.
warm up
run 1mile.
moderate pace. felt good.
3 rounds
5 walk outs
20 push ups
30 squats
little stiff this am. creaky. think the shoveling yesterday and the cold caught up to me a bit.
plowed thru and got it done but a little off my game.
Backsquats
10x135
6x225
5x255
5-3-1
275
295
315 fail
little off my game today. felt ok but not super.
275 felt good though. 5 solid reps
295 was heavy. got 1 and then failed on 2 with a technique issue.
reloaded and got 3 more good ones
315 fail
went for it here and just couldn't get out of the hole. lost it mentally.
maybe should have gone to 305 for reps but wanted to push and push i did. oh well
for how i was feeling not all bad.
met-con
15-12-9-6-3
powercleans 135#
24" box jumps
8:00 +/-
rx'd was 115 but i was feeling frisky so 135 it was. plus i just like pulling that weight better.
right shoulder started to ache at the 6 rep round. again i think the shoveling took its toll.
pretty good. little stiff on the jumps. maybe put a few more of these into circulation as well.
all in all a good day. disappointed about missing 315 but making huge progress none the less. squat form is 100% better. when you consider i reset my squat at less than 200 in september...good stuff.
trying to keep the positive mental attitude going!!
peace
nice to have a day off yesterday. recharge the mental batteries.
warm up
run 1mile.
moderate pace. felt good.
3 rounds
5 walk outs
20 push ups
30 squats
little stiff this am. creaky. think the shoveling yesterday and the cold caught up to me a bit.
plowed thru and got it done but a little off my game.
Backsquats
10x135
6x225
5x255
5-3-1
275
295
315 fail
little off my game today. felt ok but not super.
275 felt good though. 5 solid reps
295 was heavy. got 1 and then failed on 2 with a technique issue.
reloaded and got 3 more good ones
315 fail
went for it here and just couldn't get out of the hole. lost it mentally.
maybe should have gone to 305 for reps but wanted to push and push i did. oh well
for how i was feeling not all bad.
met-con
15-12-9-6-3
powercleans 135#
24" box jumps
8:00 +/-
rx'd was 115 but i was feeling frisky so 135 it was. plus i just like pulling that weight better.
right shoulder started to ache at the 6 rep round. again i think the shoveling took its toll.
pretty good. little stiff on the jumps. maybe put a few more of these into circulation as well.
all in all a good day. disappointed about missing 315 but making huge progress none the less. squat form is 100% better. when you consider i reset my squat at less than 200 in september...good stuff.
trying to keep the positive mental attitude going!!
peace
Wednesday 2-2-11
SNOW DAY
i actually called in and stayed home.
had breakfast with the kids and watched a movie. it was like a sunday in the middle of the week.
WOD
shovel ice and slush from driveway for time!
yikes!
this was a significant workout. the slush snow mix was nasty.
good stuff but will be feeling it in the shoulders and back tomorrow.
peace!
i actually called in and stayed home.
had breakfast with the kids and watched a movie. it was like a sunday in the middle of the week.
WOD
shovel ice and slush from driveway for time!
yikes!
this was a significant workout. the slush snow mix was nasty.
good stuff but will be feeling it in the shoulders and back tomorrow.
peace!
Tuesday, February 1, 2011
Tuesday 2-1-11
snowy rainy mix this am. yuck!
up and out and into the muck.
sleep a little weird last night. was up and down a bit. felt pretty good this am though.
warm up
run 1 mile
easy opener.
threw in 2 tabata sprints at the end. 30:10 at 6:00 pace
3 rounds
5 walk outs
20 push ups
20 overhead squats w/45# bar
wanted to warm up the shoulders for some snatching so figured the overhead squats would help.
power snatch
10x45
10x75
6x95
1 on the minute for 10 minutes
95
105
115
125 fail
125 fail
115
105
105
105
105
may have started a little to heavy. not that it was heavy but may have limited it a little.
also pulling with 25's from the floor is a pain. the bar is super low. think it throws off my first pull a little.
failed 125 twice. grrr. really wanted to get to 135. oh well.
form is still an issue here.
met-con
15min amrap
10- 95# powersnatches
25- sit-ups
5 rounds
first 3 rounds were solid. hard to start breaking the reps down after the 3rd round. kept the focus on form and not speed.
rx'd weight was 115 but felt i would be better at 95. wanted to get the form and the snap. not grunt them out.
95 was heavy enough.
need to work on this move.
need to take an oly seminar sometime soon.
treadmill work
easy 400m
fast 800m
easy 400
fast 800
easy 400
fast 800
easy 400
used a 10:00 minute jog/run for the recovery. short strides and keep the form easy and light
ran at a 7:00 pace for the 800's. good pace and felt good on the runs. they were hard as i was a little gassed after the snatches etc...
over all a great way to get in a couple more miles.
good stuff.
off to the showers.
no mobility work today. will pay for that later. might roll and stretch at home tonite a little.
peace!!
up and out and into the muck.
sleep a little weird last night. was up and down a bit. felt pretty good this am though.
warm up
run 1 mile
easy opener.
threw in 2 tabata sprints at the end. 30:10 at 6:00 pace
3 rounds
5 walk outs
20 push ups
20 overhead squats w/45# bar
wanted to warm up the shoulders for some snatching so figured the overhead squats would help.
power snatch
10x45
10x75
6x95
1 on the minute for 10 minutes
95
105
115
125 fail
125 fail
115
105
105
105
105
may have started a little to heavy. not that it was heavy but may have limited it a little.
also pulling with 25's from the floor is a pain. the bar is super low. think it throws off my first pull a little.
failed 125 twice. grrr. really wanted to get to 135. oh well.
form is still an issue here.
met-con
15min amrap
10- 95# powersnatches
25- sit-ups
5 rounds
first 3 rounds were solid. hard to start breaking the reps down after the 3rd round. kept the focus on form and not speed.
rx'd weight was 115 but felt i would be better at 95. wanted to get the form and the snap. not grunt them out.
95 was heavy enough.
need to work on this move.
need to take an oly seminar sometime soon.
treadmill work
easy 400m
fast 800m
easy 400
fast 800
easy 400
fast 800
easy 400
used a 10:00 minute jog/run for the recovery. short strides and keep the form easy and light
ran at a 7:00 pace for the 800's. good pace and felt good on the runs. they were hard as i was a little gassed after the snatches etc...
over all a great way to get in a couple more miles.
good stuff.
off to the showers.
no mobility work today. will pay for that later. might roll and stretch at home tonite a little.
peace!!
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