weekend update..
had a bitching ride on Saturday with the MTBNJ boys.
6hr race course set and its sweet!
22 miles of good times.
Sunday was Mom day chillin. wash the car, grill some meet, enjoy the glorious weather.
Monday
back in the swing. up and out early and feeling pretty solid.
warm up
run 1 mile
8:00 pace. just an opener. no issue
baseline
3 rounds
20- wall ball
20- double unders
moved thru this fast and fluid. the double unders seem to get better as the rounds go on. just need to practice these more. getting faster though.
work capacity
on the minute for 20 minutes
1- 205# deadlift
2- push ups
each minute add 1 deadlift and 2 push ups.
continue till you cannot complete the round in the minute. then go down 1 rep and finish the 20 minutes
got to the 12 deadlift round. finished the pushups and had to get right on the bar. was unable to finish the next round.
went back at the deads and struggled.
wasn't able to do the deads unbroken which ate up the time. suffered thru a few more rounds and then called it a quits.
solid workout. just brutal. grip was destroyed after the round of 10. was able to get all the deads and push ups unbroken to that point.
this was a crusher!
Strength
squat clean
8- 45
8- 95
6- 115
4- 135
2- 155
1- 175
1- 185 -pr
was a little apprehensive going into these as the work capacity had taken a lot more out of me than i thought. used the first few rounds to recover and get loose.
135 felt solid
155 was good as well
175 went up pretty smooth and came out of the bottom well.
185 was a little heavy off the floor and then a little slow out of the hole but stuck it! PR i believe! have to go back thru the notes but i think thats a new pr. stoked.
Stamina
5 rounds not timed
3- 145# squat clean
30- 35# kettlebell swings
100m- 100# barbell carry
worked thru this pretty quick. the cleans were solid. 80% of the 1 rep max i hit this am. focused on keeping the form solid. fast elbows and quick out of the bottom.
the swings were swings.
barbell carry was with a short 100# fixed bar. cleaned and pressed to rack on back. walk. push jerk of shoulder. this was solid.
pretty happy with the overall performance here.
solid morning.
Monday! yippee!
peace
Monday, May 9, 2011
Friday, May 6, 2011
Friday 5-6-11
back in the saddle.. well in the gym at least!!
up and out. chilly this am.
warm up
run 1 mile
8:00 pace. easy peezey..
rom drills
-just worked some plyo and some mobility to get loose.
Strength
Backsquats
10-45
10-135
8-185
6-225
4-265
3-285
3-305--fail 1, 1 good, 1-fail
3-295
felt ok under the bar considering by legs were blown out the other day.
265 felt a little heavy.
285 went up fairly well hence the jump to 305....
that was a little to big. failed the first rep as i rocked onto my toes. poor setup on my part
reloaded and got the second rep. 3rd was a fail. couldn't get out of the hole.
reloaded the bar at 295 and got 3 solid reps.
not so bad. seem a little stalled here but not worried right now.
may look to do another 5-3-1 program come fall/winter. we'll see what the rest of the summer brings.
Stamina
5 rounds
3- squats @ 265
10- step ups 20" box w/ 35# kettlebells
6- sprint starts
265 felt heavy but as i moved thru the rounds it actually felt better. maybe i wasn't loose enough going into the heavy weights? maybe i didn't warm up enough?
the step ups were solid with the 20" box and a 35# kettlebell in each hand.
sprint starts were essentially 10 yard all out sprints. rolling start, not track start. these were cool. tried to work on fast feet and good form. pulling the feet up etc..
felt pretty good thru the 5 rounds.
work capacity
tabata time!!
20:10 intervals 8 rounds each
squats
push ups
sit ups
row
pull-ups
holy smoked. the squats were rough.
the push ups and sit ups catch up with you quick.
the rows were pretty good.
pull-ups were pathetic, shot at this point. spent.. was getting 5-6 per round. they were strict but just poor.
great workout though.
plyo
mobility
foam roll
-worked out the kinks from the last couple days. felt good to roll out the legs and lower back.
solid day.
looks like a little mountain bike action tomorrow am. dawn patrol at stewart.
then see what the rest of the weekend brings. maybe a road ride? long trail run? we'll see. supposed to be nice so get out and play!!
peace
up and out. chilly this am.
warm up
run 1 mile
8:00 pace. easy peezey..
rom drills
-just worked some plyo and some mobility to get loose.
Strength
Backsquats
10-45
10-135
8-185
6-225
4-265
3-285
3-305--fail 1, 1 good, 1-fail
3-295
felt ok under the bar considering by legs were blown out the other day.
265 felt a little heavy.
285 went up fairly well hence the jump to 305....
that was a little to big. failed the first rep as i rocked onto my toes. poor setup on my part
reloaded and got the second rep. 3rd was a fail. couldn't get out of the hole.
reloaded the bar at 295 and got 3 solid reps.
not so bad. seem a little stalled here but not worried right now.
may look to do another 5-3-1 program come fall/winter. we'll see what the rest of the summer brings.
Stamina
5 rounds
3- squats @ 265
10- step ups 20" box w/ 35# kettlebells
6- sprint starts
265 felt heavy but as i moved thru the rounds it actually felt better. maybe i wasn't loose enough going into the heavy weights? maybe i didn't warm up enough?
the step ups were solid with the 20" box and a 35# kettlebell in each hand.
sprint starts were essentially 10 yard all out sprints. rolling start, not track start. these were cool. tried to work on fast feet and good form. pulling the feet up etc..
felt pretty good thru the 5 rounds.
work capacity
tabata time!!
20:10 intervals 8 rounds each
squats
push ups
sit ups
row
pull-ups
holy smoked. the squats were rough.
the push ups and sit ups catch up with you quick.
the rows were pretty good.
pull-ups were pathetic, shot at this point. spent.. was getting 5-6 per round. they were strict but just poor.
great workout though.
plyo
mobility
foam roll
-worked out the kinks from the last couple days. felt good to roll out the legs and lower back.
solid day.
looks like a little mountain bike action tomorrow am. dawn patrol at stewart.
then see what the rest of the weekend brings. maybe a road ride? long trail run? we'll see. supposed to be nice so get out and play!!
peace
Thursday, May 5, 2011
Thursday 5-5-11
Cinco de Mayo!
fish tacos and coronas all around!!
....well maybe not...
rest day.
rolled over this am. got to bed early and felt pretty solid. legs are sore but this am i had no mojo.
just rolled over and caught the extra couple hours.
gotta maybe reexamine the protocol. maybe its just the time of year. maybe a little burnout?
need to put a goal on the horizon. think i may have a few in mind.
anyway, big picture still in view. take each day as it comes.
big heavy day tomorrow? we'll see.
peace!
fish tacos and coronas all around!!
....well maybe not...
rest day.
rolled over this am. got to bed early and felt pretty solid. legs are sore but this am i had no mojo.
just rolled over and caught the extra couple hours.
gotta maybe reexamine the protocol. maybe its just the time of year. maybe a little burnout?
need to put a goal on the horizon. think i may have a few in mind.
anyway, big picture still in view. take each day as it comes.
big heavy day tomorrow? we'll see.
peace!
Wednesday, May 4, 2011
Wednesday 5-4-11
wednesday! the hump day.
tired this am. snoozed it once and thought about rolling over, but got up!!
fired down to the gym and found it.....closed!
new guy must have over slept! yikes. calls and texts were sent and we eventually got in a bit late.
needless to say it didn't help fire up my motivation level...
argh..
kind of went off the reservation today. played it by feel.
warm up
run 1 mile. 8:00
felt solid just needed to wake up the legs a little. sore from yesterdays lunges. i hate those...
baseline
kettlebell circuit
5 rounds w/35#
10- american swings
10- hand to hand swings
10- right arm snatch
10- left arm snatch
20- sumo dead lift
20- goblet squats
worked thru this at a solid pace. rested 30sec or so between rounds.
legs were cooked from yesterday and felt good to open them up a little.
this was a nice little circuit. may revise this and use it in the future.
Strength
push press
10-45
10-95
8-115
6-135
4-145
3-155
3-165 -bad 2nd rep and 3rd was rough.
----
stopped there. 165 was heavy and didn't have a good shot at it. form was breaking down.
little off today. sure yesterdays workout played a role. not to bad for a 3 rep. would have liked to get 180 but hey sometimes it just ain't happening.
durability
3 rounds
3- push press @ 135
20- hand release push ups
- worked thru this quick a a finisher. needless to say the shoulders are done.
plyo
mobility.
spent some time loosening up the tight legs.
going to hit it hard tomorrow am. will make up todays sealfit workout which has one of the best in it. hoorah!
peace.
tired this am. snoozed it once and thought about rolling over, but got up!!
fired down to the gym and found it.....closed!
new guy must have over slept! yikes. calls and texts were sent and we eventually got in a bit late.
needless to say it didn't help fire up my motivation level...
argh..
kind of went off the reservation today. played it by feel.
warm up
run 1 mile. 8:00
felt solid just needed to wake up the legs a little. sore from yesterdays lunges. i hate those...
baseline
kettlebell circuit
5 rounds w/35#
10- american swings
10- hand to hand swings
10- right arm snatch
10- left arm snatch
20- sumo dead lift
20- goblet squats
worked thru this at a solid pace. rested 30sec or so between rounds.
legs were cooked from yesterday and felt good to open them up a little.
this was a nice little circuit. may revise this and use it in the future.
Strength
push press
10-45
10-95
8-115
6-135
4-145
3-155
3-165 -bad 2nd rep and 3rd was rough.
----
stopped there. 165 was heavy and didn't have a good shot at it. form was breaking down.
little off today. sure yesterdays workout played a role. not to bad for a 3 rep. would have liked to get 180 but hey sometimes it just ain't happening.
durability
3 rounds
3- push press @ 135
20- hand release push ups
- worked thru this quick a a finisher. needless to say the shoulders are done.
plyo
mobility.
spent some time loosening up the tight legs.
going to hit it hard tomorrow am. will make up todays sealfit workout which has one of the best in it. hoorah!
peace.
Tuesday, May 3, 2011
Tuesday 5-3-11
up and out.
warm up
run 800m
baseline
rom drills
barbell progression
back squat
front squat
clean and jerk
rom drills were shoulder, hip, mobility etc..
barbell progression
45-95-135
5 reps of each exercise
moved thru at a steady pace. felt solid. good warm up.
work capacity
run 800m
30- jumping lunges
30- push ups
30- sit ups
run 800m
25- chest to bar pull-ups
200m overhead walking lunge
25- burpees
run 800m
20- 135# back squat
20- 135# front squat
20- 135# clean and jerk
42:00 on the wall clock. +/-
holy smoker.
the first round was dare i say easy. flew thru it. even the jumping lunges weren't an issue. all sets unbroken.
second run was solid. 7:15 pace.
this triplet was a little more challenging. the chest to bar pullups were solid. 200m overhead walking lunges were tough. used a foam bar, 20# maybe . walked the length of the gym to the sprint track, up and back on the track and then back to the other side of gym. burpees sucked but did 10-10-5
last run a little slower. starting to get gassed here.
backsquats were solid. 10-5-5. never put the bar down.
front squats were 8-7-5. had to rack and unrack between rounds.
clean and jerks were brutal. totally gassed. did power clean and push jerk.
wanted to do sets of 5 but ended up doing 5-4-2-2-2-4-1. ate up a lot of time here.
42:00
wanted to get sub 40 when i was working the clean and jerks but was way gassed. had to regroup after each set.
definitely gave it a good run.
solid.
foam roll
stretch
plyo/mobility
spent some time working on mobility and cooling down. fully gassed after this wod.
peace!!
looking forward to a heavy day tomorrow!!
warm up
run 800m
baseline
rom drills
barbell progression
back squat
front squat
clean and jerk
rom drills were shoulder, hip, mobility etc..
barbell progression
45-95-135
5 reps of each exercise
moved thru at a steady pace. felt solid. good warm up.
work capacity
run 800m
30- jumping lunges
30- push ups
30- sit ups
run 800m
25- chest to bar pull-ups
200m overhead walking lunge
25- burpees
run 800m
20- 135# back squat
20- 135# front squat
20- 135# clean and jerk
42:00 on the wall clock. +/-
holy smoker.
the first round was dare i say easy. flew thru it. even the jumping lunges weren't an issue. all sets unbroken.
second run was solid. 7:15 pace.
this triplet was a little more challenging. the chest to bar pullups were solid. 200m overhead walking lunges were tough. used a foam bar, 20# maybe . walked the length of the gym to the sprint track, up and back on the track and then back to the other side of gym. burpees sucked but did 10-10-5
last run a little slower. starting to get gassed here.
backsquats were solid. 10-5-5. never put the bar down.
front squats were 8-7-5. had to rack and unrack between rounds.
clean and jerks were brutal. totally gassed. did power clean and push jerk.
wanted to do sets of 5 but ended up doing 5-4-2-2-2-4-1. ate up a lot of time here.
42:00
wanted to get sub 40 when i was working the clean and jerks but was way gassed. had to regroup after each set.
definitely gave it a good run.
solid.
foam roll
stretch
plyo/mobility
spent some time working on mobility and cooling down. fully gassed after this wod.
peace!!
looking forward to a heavy day tomorrow!!
Monday, May 2, 2011
Monday 5-2
no workout today.
had to got to a awards dinner last night and didn't get home till late.
alarm went off at 4 but i figured i could use an extra couple hours.
looking to maybe get a run in later if the weather holds.
peace!
had to got to a awards dinner last night and didn't get home till late.
alarm went off at 4 but i figured i could use an extra couple hours.
looking to maybe get a run in later if the weather holds.
peace!
Saturday 4-30/Sunday 4-31-11
yard work for time!
with a beautiful weekend forecast it was time to catch up on the neglected and winter damaged yard.
spent most of both days outside working.
good stuff. had the kids with me and had a good old time.
lots of push mowers, wheelbarrows, leaf blowing, etc...
with a beautiful weekend forecast it was time to catch up on the neglected and winter damaged yard.
spent most of both days outside working.
good stuff. had the kids with me and had a good old time.
lots of push mowers, wheelbarrows, leaf blowing, etc...
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