Friday 1-20-12

almost over slept. oops. but got up and got going.

warm up
run 1 mile 7:40
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-solid. will up the reps on these next week during the deload. may play with a new version we'll see.

Deadlift
5-135
5-185
5-215
5-3-1+
235
270
300-10
-10 solid reps at 300. probably left a couple in the tank. feeling pretty good about that. headed into a deload week next week and seeing some progress.

BBB
5x8 @ 165
-worked thru these quick.

Met-con
Tabata run
2:00 warm up
10% incline
6:50 pace
20secs on 10secs off
8 rounds
-these are brutal. felt better than the last time i did them. still wanted to die by the end. will continue to use these as a conditioning workout.

plyo
foam roll
-spent some time on the hip flexors again. good stuff.

will have to hit the press workout tomorrow am.

Thursday 1-19-12

REST DAY.
i rolled over and caught and extra couple hours. felt like i could use it.
back at it tomorrow.
shoulders a little sore from yesterday's thruster-thon. should be fine by tomorrow.

Wednesday 1-18-12

wednesday.....
up and out. would have liked to roll over but actually got up before the alarm. maybe i am coming around a little bit.

warm up
run 800m
3 rounds
5-pull ups
10-push ups
15-med ball
-shortened the run today. just for a change of pace.
-used 3 different grips for the pullups as well. just a little variation.

bench
5-45
5-135
5-165
5-3-1+
180
205
225-10
-got 10 at 225. 8 solid and 2 with spotter but no help. felt pretty good.

BBB
5x10@135
-no superset today. just straight bbb protocol. i think these are helping and will continue to use them. about 1 minute rest between sets.

Met-con
8 rounds
10-95# thrusters
10-push ups
-this was brutal. after 5 rounds i was wasted. holy cow. got thru 8 rounds in about 13 minutes and was fried. thrusters suck. period....

plyo
foam roll
-gotta do more to loosen up the hips a bit. will add that into the rotation.

Tuesday 1-17-12

slushy morning. at least it was over 10 degrees!

warm up
run 1 mile 7:45
3 rounds
5 pull ups
10 push ups
15 squats
sampson stretch
-worked thru this all pretty quick. felt solid.

squat
5-45
5-135
5-185
5-3-1+
220
250
280-7
-got a solid 7 reps at 280. probably had 1 or 2 in the tank. maybe... felt good. solid depth, good speed, knees out. etc. getting there.

BBB
5x10 @ 145
-solid work on these. worked for speed with about 1 minute recovery between sets.

Met-con
10min amrap
row 250m
25 kettlebell swings 35#
5 rounds plus 200m!
-argh, wanted to get to 1500m, so close! solid effort and a good conditioning workout.

plyo
foam roll
-good work this am. gotta stay consistent. need to up the running volume a bit. will play with that next week during the deload.

Monday 1-16-12

Weekend wrap
Saturday
-went into the office in the am and them hit the gym around noonish. what a zoo. but it started to clear out shortly thereafter.

warm up
run 1 mile 7:45
row 1000m

21-15-9
wall ball throws w/20#
wall ball sit ups
push ups
-worked thru this pretty quick. had access to the heavy ball so used that. worked up a pretty good sweat and loosened up a bit.

Power clean
barbell complex warm up
-used the 45# bar to warm up and get used to the movement
5-95
5-115
5-135
3-3-3-3-3
165
185
205-1-f
185
185
-worked up to 205 and got 1 solid rep. failed the second rep so stopped there. went back to 185 and worked the next 2 sets for power.

Met-con
8 rounds
30 yard prowler push w/185
30 yard sprint
rest :30 between rounds
-these are as brutal as expected. true power output test.

Plyo
Foam roll
-spent a little time working the kinks out.

Sunday- Rest
-was thinking of a 3-4 mile run but the 20 degree temps kept me inside.

Monday
-fubared the alarm this am and rolled over. argh. oh well. didn't get to bed till late so will just shift today to tomorrow etc....

Friday 11-13-12

TGIF!
up and out. rolled over for a second but said, no way gotta go!

Warm up
run 1 mile
3 rounds
10-deck squats
5-walk outs
10-push ups
-used the alternate warm up this am. worked well.pretty much non stop action. move from one thing to the next fluidly.

Press
10-45
5-75
5-95
3-3-3+
105
120
140-8
-got 8 solid reps at 140. felt pretty good. form was solid. no push off the bottom, true press.

BBB protocol
5x10 @ 75
-worked thru these quickly. they sneak up on ya. by the 8th rep or so the shoulders are burning and by the 4th set they get cashed.

Met-con
tabata treadmill run
10.5 grade
8.5 speed- 7:00 mile pace
8x20:10
-eight rounds of 20 seconds on 10 seconds off. never slow the treadmill. jump on and off.
-brutal! by the 6th round i wanted to quick. after the 8th i was tasting metal......brutal. will be doinf more of this!

Plyo
Foam roll
-thats it for a Friday.

Peace!

Thursday 1-12-12

up and out into the rainy morning. yuck, but it could be worse.

warm-up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-worked thru it quick and felt ok. was out a t a meeting late last night so feeling a little sluggish.

Deadlift
5-135
5-185
5-205
3-3-3+
220
250
285-12
-pulled 12 reps at 285. felt solid. probably could have gotten 1 or 2 more but the form would have been questionable. may have to adjust the numbers up a little on the deads. we'll see after next week.

Met-con
5 rounds
8-deadlifts @ 185
12- plyo push ups w/ball
16- med ball throws
-9:45. solid effort. the first 3 rounds were unbroken. the last 2 i needed to break down the deads into 4/4.
the pylo push ups were with a 4lb ball in one hand and rolled over to the other between reps. those add a little spice to the traditional set up.

Plyo
Foam roll
-had to bust out a little early. have a morning meeting.