Wednesday 6-8-11

Hump day.

rolled over this am. i was awake at 4. alarm went off and the motivation to get up and out just wasn't there. argh...

not sure if i am in a slump, little burn out, not sure.

so i rolled over and said i would hit it hard tomorrow.

whatever.....

Tuesday 6-7-11

Tuesday am.
caught an extra hour as i knew it would be a shorter workout this am.

warm up
run 1.5 miles
sub 8:00 pace. felt good.

work capacity
10-1 135# clean and jerk
1-10 x 5 double unders

ie. 10 135# c&j then 5 double unders, 9 c&j 10 du, etc.....

27:00
set up a bar and got my rope and went at it. was working on the turf in the back of the gym and it really messed up my double unders. i moved over to the rubber floor for the sets of 25 and up. unbelievable difference. went unbroken for the next 2 sets. lost some time on that.
clean and jerks were solid. i paced them and on the reps of 10/9/8 etc by breaking it into 5/5, 5/4, 3/3/2 etc. helped to work thru and kept the form solid.
great workout. totally smashed when i finished.

foam roll
plyo
yoga
-spent a few minutes cooling off and then worked on the mobility. felt better than last week. roller felt good. back a little tight from the deads yesterday and the clean and jerks today.

overall a solid morning. looking forward to some heavy work tomorrow and then some active recovery on Thursday.

peace

Monday 6-6-11

Monday.
back to the grind.

warm up
run 1 mile. 8:00 pace..

baseline
3 rounds
20 wall ball
20 pull ups
20 double unders
-went at this met-con style. no rest between rounds. didn't keep time on it but hit it as if the clock was running. pretty solid all the way thru.

Work capacity
5 rounds
10- right arm split dumbbell snatch 40#
1- rope ascent (subbed 6 towel pullups)
10- left arm split dumbbell snatch 40#
1- rope ascent (sub 6 towel pullups)

18:00.
solid. the snatches were not as difficult as i thought. rounds 1-3 were unbroken. 4-5 were 8/2. grip was failing and forearm was shot.
towel pull ups suck and were brutal on the hands. first few rounds unbroken and then 3/3 etc. mostly due to grip slip. switched to a pull down rope and was able to rock them out unbroken again.
happy with this effort.

Strength
Deadlift
10-135
9-185
8-205
7-225
6-245
5-265
4-285
3-305
2-315
1-325 (fail)

worked a true descending ladder on this. felt real strong up till about 305. they went up good but could feel the fatigue.
315 was heavy but solid. little slow off the ground.
325 just couldn't get it over my knees. form started to fall apart and was generally just spent.
solid effort considering the work done prior.

Stamina
3 rounds
3- deadlift at 265
10-romanian deadlifts at 105
20- back squats

-hit this met-con style. little break between rounds. 15 seconds maybe. moved from 1 station to next. solid. deads were heavy and was feeling it. romanians were different and a nice change. slow and steady form on those.
solid finisher

ran out of time at this point. nothing left.

off to the salt mines!

peace

Saturday/Sunday 6-4 6-5

weekend wrap up

-spent the weekend working in the yard.
spreading mulch, trimming trees, and clearing a whole section of brush,leaves, general crap.
Sunday mowed the lawn and did some more clean up non-sense.

considered this cross training!

no runs, no bike. bummer but just the way it worked out.

felt good to just do something a little different.

peace

Friday 6-3-11

rest day.
had a late meeting last night. had the alarm set but rolled over.
think i am still working out of the rest week and the damage i did at the beginning of this week.

feeling pretty good overall and looking forward to a nice weekend outdoors!

peace

Thursday 6-2-11

back in the swing.
legs actually felt ok this am. man they were f'd up yesterday.. yikes.

warm up
run 1 mile
8:00 pace to get some blood moving in the legs.

baseline
rom drills
-various plyo movements, sampson stretch, etc...

Turkish get-ups
10-right arm
10-left arm

50# dumbell.
spent a little time working thru this and focusing on form.
felt pretty solid with the 50. no issues.

Strength
weighted pull-ups
10- bw
8- 25#
6- 45#
4- 55#
2- 65#
1-80
1-80
1-80
1-80

-used the dip belt with the chain and hung plates. felt solid all the way up on this. kept it at 80 and got 4 solid reps in. more like 2 pairs of 2 singles. did 1, rest for 10 seconds pull another rep. maybe they would be considered 2's but solid singles.
goal is to get up to 100# plate on these. i will get it.

Work capacity
20min amrap
3- burpees
5- pullups
10- sump deadlift high pull 45# bar
15- push ups

14 rounds on the nose.
-solid unbroken rounds all the way thru. used the squat rack as a pullup bar for the first 4 or 5 rounds as the pull up bar was occupied. this slowed me down a bit as its square and harder to hold onto. switched over to the pullup bar but kept them strict for the remainder.
all the sumo's and push ups were unbroken and the last push up went right into the burpees.
started and kept a solid pace.
felt good all the way thru and was sufficiently ko's by the end.

Plyo
Foam roll
-legs still tender. spent some time working on them.

feeling good today. looking to hit it hard again tomorrow and maybe get a few rides in over the weekend.

peace

Wednesday 6-1-11

happy June!

starting the month off with a rest day.
honestly my legs were cooked from the last two days.
really sore so i decided to roll over and hit it hard tomorrow.

peace.