Friday 10-14-11

TGIF!

Warm-up
run 1 mile
3 rounds
10-pull-ups
20-pushups
30-med ball throws
-solid opener. maybe a little more than it should have been but a good opener.

Strength
Press
10-45
8-75
6-95
5-5-5+
110
125
150-5
-only got 5 on the last round and they felt heavy.... so this is good. the numbers for the press were probably right on if a little high but need more shoulder strength. no dive, no push just press. will see how the rest of the cycle goes and possibly readjust but i think i will stick to it.

Skill
Hand stand push ups
4-5-6-5
-took a couple minutes to work on a skill. little tired and didn't have a huge amount of time for a met-con so decided to do some skill work.
felt good. did some handstand holds as well. gotta get back into these

Double-unders
5 rounds
20 singles
10-doubles
-pretty much unbroken. couple resets but the double unders were solid. need to get a good jump rope. put that on the list....

Plyo
Foam roll

-one week down!

Thursday 10-13-11

warm up
run 1 mile

10-burpees
10-walk outs
10-deck squats
10-walk outs
10-burpees
10-walkouts
10-deck squats
10-walk outs
10-burpees
10-walkouts
10-deck squats

-essentially 3 rounds but with walkouts between the burpees and the deck squats. good little opener. definitely worked up a little sweat doing this. good stuff. looking for some variety in the warm up/opener. good stuff

Strength
Deadlifts
8x135
6x165
5-5-5+
185
215
245-10
-sets were light at first which was fine. focused on form and the big picture. 
185 no issue
215 no issue
245 got 10 reps. could have got a couple more but my grip started to slip. solid.

Met-con
4 rounds
40-yard tire flip
6-push ups
9-squats
-again looking for something quick, taxing, and different. this did the trick.
not sure the weight of tire? but was a good compliment to the deadlifts. solid.

Plyo
Foam Roll
-try to get more supple!
-soreness moderate today. feeling good.

Wednesday 10-12-11

Active Recovery
the way i have the 5-3-1 set up it calls for no strength portion on Wednesdays. essentially active recovery.
so i figured get up, get active and recover!
little sore last night but not to bad this am.

warm up
run 1 mile. 8:15
-felt pretty casual. need to start to kick this up a little in pace and in distance.

3 rounds
5- pull-ups
10- push-ups
15- squats
-moved thru this fairly quickly but not crazy fast. solid. worked out some of the soreness in the legs.

Met-con
3 rounds
80 yard overhead carry 80# barbell
80 yard racked carry 80# barbell
80 yard farmers carry 45# plate in each hand
row 500m
-moved thru this well. no real time domain. just do the work. all the carries were unbroken. no setting down the bar, re-racking etc.. the rows were consistent at 1:38.
-this was ideal for today. good combo, not to taxing and got the funk out of the legs etc..

Plyo
Yoga
Foam roll
-spent some time working out the kinks and cooling down.
nice active recovery day!

Tuesday 10-11-11

back up and at it!
little sore in the legs today but not crazy. good sore...work done and done smartly.

warm up
run 1 mile 8:15 pace
-solid. better than yesterday. legs coming back maybe. we'll see tomorrow

3 rounds
15- squats
10- push ups
5- pull ups
-did this backwards for a change of pace. good stuff. good opener.

Strength
Bench Press
10x45
8x95
5-5-5+
125
145
165-20

ok, totally flubbed the numbers on this when i put it into the 5-3-1 spreadsheet. bench number way too low. got way to many reps on that 3rd set. i have re calculated and will adjust for next week.
otherwise felt pretty solid.

Met-con
35 yard prowler push w/ 180#
35 yard prowler pull w/ 180#
25- 35# kettlebell swings
4 rounds roughly 12-13 minutes

-yeah, brutal. great workout. wanted to move something heavy and get some conditioning in and this didn't disappoint. originally figured a 10 min AMRAP for this but wanted to get that 4th round so extended it. 5th round? maybe but would have been a slugfest. kept it at 4 and felt like i got some solid work done.

Foam roll
Plyo
Yoga
-needed this and will be focusing on this more in the coming weeks. IT bands are a bit ropey and yucky. need to get them supple again.

good days work done.

Monday 10-10-11

new beginnings........
so i finally decided last week that i was sucking wind and needed to get back in the game.
new plan? new program? new start.
similar program but different focus. start from scratch and build it back up again.
basically 5-3-1 with a crossfit chaser.
and so today it began.

warm up
run 1 mile. 8:30 pace
just an opener. wake up thew legs and body. not used to this foolishness in the early am.

3 rounds
5 pull ups
10 push ups
15 squats
hip mobility drill
-moved thru these with purpose. speed, but with solid form. used the hip drill as a active recovery between rounds to alleviate some of the fatigue and keep the form solid.

Strength
Squat
10x135
5-5-5+
185
215
245- 10 reps
wendler protocol. 3x5 with the last set being a max rep effort. 185 was solid. 215 as well. 245 was solid and good form but 8-9-10 were a bear. felt it after. good stuff.

met-con
30- double unders
21- push ups
21- box jumps
30- double unders
15- push ups
15- box jumps
30 double unders
9- push ups
9- box jumps

-good stuff here. the box jumps were more taxing than i remember....legs maybe a little mushy. have to see how we feel tomorrow. double unders were solid. good rhythm etc... will be doing more of these.

foam roll
plyo
-need to focus on that especially.

-back in the game? yeah. i think so. we'll see.

Monday 9-13-11

took Sunday off.
was busy doing some stuff around the house. never motivated to get out and run etc...

Monday
rolled over this am. went to sleep late and have been sleeping like crap. need to suck it up and motivate in the am. gotta break the cycle......

tomorrow? maybe...

Saturday 9-10-11

Saturday
local run loop.
3.5/4 miles or so.
decent pace.  felt fairly solid.

3 rounds
25 push ups
25 squats
did these immediately after competing the run.

again felt ok. need to get back into a steady groove...