Tuesday 1-31-12

happy tuesday. again would have liked to roll over but up and out.
80% is just showing up, or is that 90?

warm up
row 2500m
3 rounds
10-deck squats
5-walk outs
10-push ups

Bench press
8-95
5-115
5-135
5-5-5+
160
185
205-8
-felt solid all the way thru. probably had a couple more in the tank on this.

BBB
5x8@135 bench
5x8@135 romanian deadlift
-supersetted these and worked a upper push with a lower pull. similar to yesterdays superset. felt solid and like this addition to the protocol.


Met-con
20-18-16-14-12-10-8-6-4-2
kettlebell swings
push ups
-solid all the way thru there. all sets unbroken and moved thru quick.

8- 35yard sprints :20 rest between
-added these in to mix it up a bit. good finisher.

plyo
foam roll

Monday 1-30-12

Happy Monday. so wanted to roll over this am. so wanted to..... but i got up.

warm up
run 1 mile 7:40 w/1% incline
3 rounds
5-pull ups
10-push ups
15-squats

sampson and hip openers

Squats
8-135
5-165
5-5-5+
185
225
255-8
-reps were solid. good form and felt strong all the way through.

BBB
5x10 @ 150
superset w/10 chins
-worked thru these fast. maybe 1 minute between sets. definitely a hurter. the sets of 10 squats went well. weight was light and the the reps fast. chins were all unbroken till 5th round.

Met-con
row 2k
7:14
-by this point i was shot. not feeling super and wanted to be done. jumped on the rower and went at it. tempo at first them built it up a little. not a bad time for feeling crappy.

Plyo
foam roll

thats it for a Monday.

Friday 1-27-12

TGIF?
yeah whatever....
up and out. a little slow this am but feeling pretty good overall.

warm up
run 1 mile 7:40
3 rounds
5-pull ups
10-push ups
15- squats

Deadlift-deload
5-95
5-135
5-165
5-195
-weight was light. its supposed to be. deload. good solid form all the way thru.

Press
5-5-5
65
85
105
-again felt light. soild form. hang cleaned all sets.

Met-con
5 rounds
8-deadlift 185
10-kettlebell snatch rh
10-kettlebell snatch lh
-5:00ish. didn't get an exact time. guess maybe i should start.
-effort level very high. minimal rest. deads got heavy on the last couple reps of the last sets. snatches were a nice change.

plyo
foam roll
-that was that. deload week over. may get a little work in tomorrow. we'll see. gotta be in the office early but after that maybe.

Thursday 1-26-12

rest day.
thought about it and rolled over. deload week going well. good work being done and getting ready to get back in the action. back in tomorrow for a session and maybe a saturday as well.
we'll see.
was nice to grab a couple extra hours this am.

Wednesday 1-25-12

up and out again.
warm up
-some run drills, just as a change
row 2k
3 rounds
10-deck squats
5-walk outs
10-push ups

Bear complex
5-45
5-95
5-105
5-115
5-125
5-135 3/2
1-155
-worked thru the bear pretty well. solid and unbroken up to 135. has to put the bar down after 3. hands sweaty, heavy, etc. regroup and finish the last 2. felt pretty good. heavy for the last two.
-went to 155 just to see how it felt. pretty solid. little rough on the thruster but was a little spent by that point. felt pretty good.

met-con
10-9-8-7-6-5-4-3-2-1
burpees
un-anchored sit-ups
-didn't time this but moved thru fast. solid reps on the burpees. may incorporate more of these ladders in to the met-cons. nice change of pace.

plyo
foam roll
-back a little kinked so wanted to spend a little time on that. not sure whats up. nothing major.

Tuesday 1-24-12

up and out. back in action here...
warm up
run 1 mile
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch

squat-deload
5-5-5
115
145
175
-deload week. worked thru these pretty quick. solid form.

BBB
3x10@145
-moved thru these quickly.

Bench-deload
5-5-5
95
120
145
-felt solid all the way thru these.

Met-con
4 rounds
30-wall ball 20#
30-hand to hand swings
30-push ups
14:00 +/-
-brutal. first round was unbroken. after that had to partition the wall ball and push ups. solid effort and just the right time capacity.

Plyo
Foam roll

-no strength focus tomorrow. maybe a barbell complex? maybe something else. little longer run and row maybe. we'll see.

Monday 1-23-12

weekend wrap up
Saturday
-little snow for sat. spent some time snow blowing and shoveling and getting some inside chores done. relaxing day.

Sunday
-hit up the gym for a session.
warm up
run 1 mile 7:45
row 1000m
3 rounds
10- deck squats
5- walk outs
10- push ups

Press
8-45
5-75
5-95
5-3-1+
115
130
145-8
- got 8 solid reps at 145. good stuff.

BBB
5x8 @ 95
- i upped the weight and dropped the reps to 8 for the 5 sets. good stuff.

Met-con
4x500m row
2:00 rest between efforts
-kept them all solid in the 1:35 range or so.

Plyo
Foam roll

Monday
-rest day. rolled over. was up late watching the Giants playoff game.
-back to the grind tomorrow.