Thursday 2-9-12

Thursday and a little snow on the ground. just a little dusting but kind of nice.

warm up
run 1 mile 7:45 pace
3 rounds
10-deck squats
5-walk outs
10-push ups
-sampson/hip mobility

Deadluft
8-135
5-185
5-215
3-3-3+
230
260
295-10
-10 solid reps at 295. definitely had a couple more in the tank as well. solid.

BBB
5x8@185
-no superset on these. just worked thru with roughly :30 rest between sets.
-good solid work.

Weighted pull-up
5-bodyweight
5-25
5-45
4-55 5f
2-65 3f
-little something different. 45 felt solid. 55 was a little heavy and failed the 5th rep
-65 was heavy got 2 good ones and 3 was a fail.

Met-con
100-hand to hand kettlebell swings 35#
2:35 +/-
-swings unbroken. just wanted a little finisher. this was solid.

Plyo
Foam roll

Wednesday 2-8-12

up and out into a chilly morning

warm up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
shoulder mobility

Bench
8-115
5-135
5-155
3-3-3+
170
195
220-10
-10 solid reps at 220. felt good. all the way thru

BBB
5x10 bench @ 135
5x8 RDL @ 135
-superset. rdl's were solid depth. good ham work. bench was solid.

Met-con
15min AMRAP
row 500m
25-push ups
-5 rounds +435 meters
-felt good all the way thru. hard but solid. 5 rounds was the goal and the 6th row was gravy. wanted to get it finished but was unable to get 500 argh.. just a few seconds short.

Plyo
Foam roll
-spent a little time on the lower back as it tightened up on me on the last row.

Tuesday 2-7-12

up and out. feeling decent..
warm up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
-sampson and hip mobility

Squat
8-135
5-165
5-195
3-3-3+
210
240
270-8
-8 solid reps at 270. felt good. good form and depth. last 2 were tough.

BBB
5 rounds
10-squats @ 155
10-chin ups
-moved thru these fast. basically walk from station to station quickly and rep them out.
-definitely feeling it on the 5th set.

met-con
run 400m 7:20 pace
50-kettlebell swings
400m
40-kbs
400m
30-kbs
10:15
-thought about 5 rounds but 3 was enough. gassed.

plyo
foam roll
-mobility and out the door a little early today. gotta travel for work so needed to get a few things down prior.

peace

Monday 2-6-12

Weekend wrap-up
-no work out Saturday. worked in the am and then ran some errands in the pm.

Sunday
3 mile local run.
-no gps as the bat was dead and my charger was in the office.
-solid effort. felt pretty good.
-hilly loop, or well rolling....

Monday
-post Super bowl rest day....
-rolled over. alarm went off early but i got to bed late.
-no worries...

back in the groove tomorrow.

Friday 2-3-12

TGIF!
up and out but man its not been easy lately to get out of bed...argh...


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


Press
10-45
5-75
5-95
5-5-5+
105
120
135-8
-solid all the way thru these. good form. no push. felt pretty stable etc..

Met-con
12 AMRAP
5-power clean 95
5-front squats
5-burpee boxjump
7 rounds
-the burpee box jumps chewed up some time and were brutal. may have to add these in more often. not sure of there is a smooth way to do these.
rest 5:00
10-push press 95
50-double unders
8-push press
40-double unders
6-push press
30-double unders
4-push press
20-double unders
2-push press
10-double unders
-push press was solid. wanted to use this as add on work for the press. had a crappy rope and the double unders sucked. couldn't get a rhythm. argh......


plyo
foam roll
-gotta work tomorrow so may try to get in a work out after the office.

Thursday 2-2-12

rest day.
got home late and knew that i would most likely roll over and catch a couple extra hours sleep.
did just that.

back in action tomorrow.

Wednesday 2-1-12

Wednesday am.
made the decision to get out and train. figured get the deadlifts in today and play tomorrow by ear.

warm up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
sampson/hip mobility

Deadlift
8-135
5-185
5-5-5+
210
245
275-10
-felt solid and strong all the way thru. no issues. 10 went up easy...well relatively. they were good solid reps. happy with this.

Met-con
12-deadlifts 225
40-wall ball
9-deadlift 225
30-wall ball
6-deadlift 225
20-wall ball
3-deadlift 225
10-wall ball
-this was a major smoker. 7:00+/- moved thru steady. smoked by the end!

farmer carry
2x100y w/45# plate in each hand
4x70y w/45# plate in each hand.
-good stuff. definitely smoked the grip. solid.

plyo
foam roll
-thats it for the day.
got a dinner meeting tonight and a long day on the road today so will play tomorrow by ear.