Wednesday 11-9-11

rest day.
had a .late meeting last night and had thought about getting up and giving it a go but rolled over for a couple extra hours instead.
legs a little sore. not to bad but feeling it.

back in the ring tomorrow.....

Tuesdsay 11-8-11

up and out into the crisp morning air.

warm up
run 1 mile
7:40 pace. solid
3 rounds
5- walk outs
10- push ups
10- deck squats
-changed it up a little today. just looking for some variety. felt pretty good and moved thru this quickly.

Strength
Bench Press
10-45
8-95
6-135
5-5-5+
150
175
200-12
-got 12 solid reps at 200. pretty easy up till about 10. the last 2 were a little heavy but that's to be expected.

5x10 @ 115
-used this as a finisher. 5 sets of 10. worked thru them quickly. felt good. definitely cooked after this.

met-con
8 rounds
3- 135# power clean
sprint 40 yards
rest 30 seconds
-this was a cool little met-con. stolen from CFFB. the indoor sprint track is 45 yards long so have to pull up a little shirt of 40 but still a good little blast.

Plyo
Foam roll
-same drill here. mixed it up a little but gotta keep focused on staying supple!

Monday 11-7-11

back in the swing.
have power again and things returning to normal.
had to work saturday and then cleaned up the yard a bit.
sunday, did some running around with the boy and then just chilled. nice to relax a bit.

Monday
Warm up
run 1 mile 8:00
3 rounds
5-pull ups
10-push ups
15- squats
-solid all the way thru this.

Strength
Squat
8-135
6-185
5-5-5+
215
245
255-10
-forgot to print a new sheet for the 5-3-1 so i screwed up the percentages at first but got it back on track for the last set. felt pretty solid for 10 good reps.

Met-con
10-squats 155
50-kettlebell swings
10-squats
40-swings
10-squats
30-swings
10-squats
20-swings
10-squats
10-swings
-holy brutal. all rounds unbroken. definitely nothing left in the tank after that. stormed thru it. solid.

foam roll
plyo
yoga
-after a couple days off and a hard workout this am needed to spend some time loosening up.
-back in the swing looking forward to another solid strength cycle.

Thursday 11-3-11

post storm update.....
lost power saturday at 3:00.
still no power at home today.....argh...

Deload week on the 5-3-1.
Monday
squat
Tuesday
bench
Wednesday
off
Thursday
-took today off.
-will double up the deadlft and press tomorrow.

just got phones and internet back at work. been an interesting week!!

yippee

Friday 10-28-11

TGIF!
yeah, its Friday. almost rolled over this am. chilly. bed was nice and warm.... but up and out.

Warm up
jump rope. 3-4 minutes.
-was still a little sleepy on this.
2 rounds
25m walk out
25m bear crawl
10-wall balls
10- deck squats
-changed it up a little for variety. didn't feel like running etc..
50- double unders
-got to 47 unbroken! grrr. thought i had 50!

Strength
Press
10-45
8-75
6-105
5-3-1+
125
140
160-3
-125 and 140 felt solid.
-160 got heavy and i got 3 solid reps. failed 4th. tried again and failed.
-solid work. making some slow gains here which is the point.

3x10 @ 85
-these were more brutal then i would have thought. real burnout sets.

Met-con
3 rounds
3-hspu's
9-95# overhead squats
-holy awful.
-the hand stand pushups were ok first round, terrible second round, little better in the 3rd only caused i paused for a few seconds to recompose myself...
-95# overhead squats were tough. all sets unbroken. need to work on those again. they have been off the radar a bit.
-not very happy with this but considering the total shoulder burnout, not suprised.

plyo
foam roll

TGIF! see what the weekend brings!

Thursday 10-27-11

almost rolled over. was out late with a meeting but decided to get up and hit it.

Warm up
run 1 mile 8:00 pace
3 rounds
5-pull ups
10-push ups
15-squats
-felt solid on the run. little sluggish to start but fine mid way thru. need to maybe start making these longer. de-load week next week so will get some longer runs, rows and met-cons in.

Strength
Deadlift
10-45 Romanian style to stretch out a bit
8-135
6-185
5-3-1+
215
245
270-15!
-215 was solid for 5
-245 went up easy for 3
-strapped up for 270 and pulled thru. got 15! may have been able to get 1 or 2 more but the form was starting to fail. 15 was solid. great set. very pleased.

3 rounds
8-deadlifts 145
10-chin ups
-used this as a finisher. worked thru quickly but rested a little between rounds. focused on form on the deads.

no met-con today.
skill work
5 wall walks
-start in push up position with feet against wall and walk up till chest touches the wall.
-these were different. worked thru 5 reps.

1 round just for kicks
-30 second wall sit
-30 second plank
-wall walk

plyo
foam roll

-thats all. back in tomorrow for some press action!

Wednesday 10-26-11

back in the swing again.
warm up
run 1 mile
8:00 pace again. felt good.
3 rounds
5-pullups
10-push ups
15-squats
-fast thru this.

Strength
Bench Press
10-45
8-135
4-155
1-1-1+
170
195
215-8
-ok. so i messed up the rep scheme... argh. it should have been 5-3-1+ today and yesterday. oops.
don't think its that big a deal. no worries. last set was solid.

3x10@115
-kept these in again. probably going to continue using them as a finisher. we'll see.

Met-con
5 rounds
5-95# curtis p's
10-hand release push ups
run 400m
-18 minutes +/-
-all the rounds were solid. curtis p's are a bear. the last 2 sets were good but hard.
-all the runs were at 6:50 pace.
-solid work and good to get into a little longer time domain.

plyo
yoga
foam roll
-possibly most important part of the morning. gotta get more supple.