Monday 3-12-12

grrrr. where is that lost hour?

-spent the weekend camping with the boyscouts. big fun!
-but didn't quite get a lot of restful sleep....

lost the hour so the alarm was vicious this am. i rolled over.

back in the ring tomorrow.

happy monday.

Friday 3-9-12

TGIF!
up and out into the warm morning air. little rain but still fairly warm.

warm up
run 1 mile 7:45
3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking sampson

Press
8-65
5-85
5-105
3-3-3+
115
130
145-5
-got 5 at 145. felt heavy. grrr. feeling better but the strength is still not there 100%

BBB
3 rounds
10-press @ 85
20-walkign lunge with 45# plate overhead
-was originally looking for 5 rounds but the shoulders were blown after 3 so that was enough.

Met-con
4x1000m row
rest 2:00 between efforts
-all rows kept in the 3:30 or under pace
-solid effort and felt good all the way thru. these were tough but felt solid.

plyo
foam roll

-Friday. working in the am tomorrow and then camping with boy scouts for the weekend.

Thursday 3-8-12

up and out. warm out and supposed to be super nice later. feeling better. maybe 80% today

warm up
run 1 mile
7:45 pace. steady.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking sampson
-added some reps to this and will continue to tweak it, but think this format has been working well.

Deadlift
8-135
5-185
5-215
3-3-3+
235
270
300-8
-felt solid all the way thru these. probably had another couple in the tank. for really only wanting maybe 5 it was nice to rep 8 and feel strong.

BBB
5rounds
8-deadlift @ 175
10-pull ups
-worked thru this quickly. the first couple rounds of pullups were unbroken. last couple were 5-3-2. felt solid but this definitely was taxing....
had considered a heavier met-con but after this decided on something a little differnt

Met-con
3 rounds
run 800m 7:15 pace
30-kettlebell swings
15-hand release push ups
-17:00+/- on the wall clock
-was thinking maybe closer to 15 but i was gassed. the 3rd round run was brutal. solid effort. pretty much what i was looking for in met-con for today.

Plyo
Foam roll
 -thats it for today. feeling about 80%. hoping to be 100 by next week.

Wednesday 3-7-12

Rest day.
feeling the last 2 days more than i thought i might.
backed off and took the rest day today.
back in the ring tomorrow am.

peace

Tuesday 3-6-12

Tuesday, chilly.

warm up
row 2k
3 rounds
10-deck squats
5-walk outs
10-push ups
6-walking sampson
-little row instead of run today. just felt right. felt good.
-liking this warm up a little better.

Bench press
8-95
5-135
3-3-3
170
200
225-(3)
-3 only at 225. 170 and 200 were solid. had a bad set up on the 225. felt weird and heavy and just not right..oh well. feeling about 70% today.

BBB
5 rounds
10-135 bench press
10-135 RDL
-instead of adding weight to the RDL's I added reps. was a good choice i think. felt solid moving thru this.

Met-con
4 rounds
25 yard prowler push w/230lbs
25 yard sprint
rest 30-45 seconds

4 rounds
100yard farmers carry w/45lb plates in each hand
5 burpee penalty for drop
rest 30 seconds between

-little strength/met-con deal today. still not 100 and felt that on the prowler. it kicked me right between the eyes. all those rounds were solid though.
-only had a burpee penalty on the last round of farmers walks. not bad.

Plyo
Foam roll

looking to keep making progress. feeling a little better.

Monday 3-5-12

Monday.
back inn the groove. chilled this weekend for the most part. broke down and medicated myself yesterday and i think it helps. up and out this am.
feeling about 65-70% in the gym. which was to be expected.

Warm up
run 1 mile 7:50
3 rounds
10-deck squats
5-walk outs
10-push ups
6-walking sampson
-this is definitely my favorite warm up. may swap the run with a row from time to time to change it up.

Squat
8-135
5-185
3-3-3
220
250
280-3
-told myself 3 only today on these. it felt a little heavy but the form was solid. much improved from wise.

BBB
5 rounds
10-squats @ 155
10-chin ups
-superset. only rest is walk between stations. last 2 rounds were hard....
-first 3 sets of chins unbroken. 4th set was hard. 5th was just get finished!
-squats felt solid. again felt about 65-70% today. build back up to it.

Met-con
-no met con today. skipped .

Foam roll
Plyo
-spent some extra time here. after being sick it felt good to roll/stretch it out.

Sauna
-did a little time in the sauna to help break up the crude.

hope to be back at it tomorrow as well.

Friday 3-2-12

TGIF.
no attempt to get up this am. didn't even bother to set the alarm for early.
hoping this flu/funk decides to go away.
grrr....

well at least its friday and i am off this weekend. sweet.