Weekend wrap.
worked in the office Saturday and then in the yard till early pm. humping lawn debris and cutting grass etc...
good deay out in the nice weather.
Sunday
got up to stewart to roll a lap of SSAP course and do some final pre-race prep.
got in 18 miles. felt sluggish. ok at times but dead at others. weird.
Monday
rolled over this am. rest day. body is cashed. back in tomorrow.
peace.
Monday, April 16, 2012
Thursday, April 12, 2012
Thursday 4-12-12
Thursday. needed to get up an move this am. really needed to. didn't want too but did!
warm up
run 1 mile
10-deck squats
10-walk-outs
10-pull ups
10-push ups
25y-bear crawl
10-burpees
Deadlift
8-135
5-185
5-225
3-3-3+
240
275
310-8!
-felt solid all the way thru these. 8 good hard reps at 310! probably left 2 in the tank but the form was starting to break down a little. good stuff.
BBB
5x10 squat @ 160
-moved thru these quick. maybe 1-2 min rest between sets tops. explosive reps. speed out of the bottom.
Met-con
run 1 mile
7:35 pace. just a finisher more than a met-con.
good morning over all.
warm up
run 1 mile
10-deck squats
10-walk-outs
10-pull ups
10-push ups
25y-bear crawl
10-burpees
Deadlift
8-135
5-185
5-225
3-3-3+
240
275
310-8!
-felt solid all the way thru these. 8 good hard reps at 310! probably left 2 in the tank but the form was starting to break down a little. good stuff.
BBB
5x10 squat @ 160
-moved thru these quick. maybe 1-2 min rest between sets tops. explosive reps. speed out of the bottom.
Met-con
run 1 mile
7:35 pace. just a finisher more than a met-con.
good morning over all.
Wednesday, April 11, 2012
Wednesday 4-11-12
Rest day.
planned rest day. had figured if i woke up and was ready to go i would have at it. as it was a was up a little in the middle of night and it felt good to roll over and catch a few extra hours.
back in the ring tomorrow.
planned rest day. had figured if i woke up and was ready to go i would have at it. as it was a was up a little in the middle of night and it felt good to roll over and catch a few extra hours.
back in the ring tomorrow.
Tuesday, April 10, 2012
Tuesday 4-10-12
Tuesday.
warm up
run 1 mile
8:10 easy again. nice and steady
row 1k
1:45 pace. quick. solid pace
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-only 2 rounds since i added the row. solid effort. definitely warmed up by the end.
Bench press
8-95
5-125
5-155
3-3-3+
175
205
230-6
-felt really solid here. much better than the last cycle. form was solid. 6 reps and probably had another in the tank. happy with these.
BBB
3 rounds
10- press @ 95
8-RDL @ 135
-worked thru these quickly. presses were solid but got heavy in the 2nd and 3rd rounds.
Met-con
50-kettlebell swings
50-25r/25l kettlebell snatches
50-kettlebell swings
-all swings unbroken. alternated arms on the snatch. 10/10/5 r&l
7:00 min on the wall clock +/-
-good finisher.
Plyo
Foam roll
-didn't really want to get out of bed but felt solid in the gym. good stuff.
warm up
run 1 mile
8:10 easy again. nice and steady
row 1k
1:45 pace. quick. solid pace
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-only 2 rounds since i added the row. solid effort. definitely warmed up by the end.
Bench press
8-95
5-125
5-155
3-3-3+
175
205
230-6
-felt really solid here. much better than the last cycle. form was solid. 6 reps and probably had another in the tank. happy with these.
BBB
3 rounds
10- press @ 95
8-RDL @ 135
-worked thru these quickly. presses were solid but got heavy in the 2nd and 3rd rounds.
Met-con
50-kettlebell swings
50-25r/25l kettlebell snatches
50-kettlebell swings
-all swings unbroken. alternated arms on the snatch. 10/10/5 r&l
7:00 min on the wall clock +/-
-good finisher.
Plyo
Foam roll
-didn't really want to get out of bed but felt solid in the gym. good stuff.
Monday, April 9, 2012
Monday 4-9-12
Monday. ahhh...crap...
had a good weekend. relaxing. needed it.
back in the ring this am.
warm up
run 1 mile
8:10 pace. easy.
3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunge
-worked thru this quick but it was tough after a couple days off. good wake up for the body.
-may put pull-ups back in here somewhere...we'll see
Squat
5-135
5-185
5-205
3-3-3
225
260
290
-solid effort all the way thru. warm up sets felt a little heavy but got into the groove for the work sets. good speed and good drive out of the bottom. last rep at 290 was a little sticky. no big deal. good sets. happy with this after a couple days off.
Met-con
3 rounds
10-deadlift 185
10-chin ups
-did these met-con style. grip blaster. roughly 5 minutes? +/-? didn't really time it.
row
2x500m
:30 rest
-35-37 spm. 1:35 pace.
-solid effort here. very taxing and a good finisher.
plyo
foam roll
-back in the saddle.
had a good weekend. relaxing. needed it.
back in the ring this am.
warm up
run 1 mile
8:10 pace. easy.
3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunge
-worked thru this quick but it was tough after a couple days off. good wake up for the body.
-may put pull-ups back in here somewhere...we'll see
Squat
5-135
5-185
5-205
3-3-3
225
260
290
-solid effort all the way thru. warm up sets felt a little heavy but got into the groove for the work sets. good speed and good drive out of the bottom. last rep at 290 was a little sticky. no big deal. good sets. happy with this after a couple days off.
Met-con
3 rounds
10-deadlift 185
10-chin ups
-did these met-con style. grip blaster. roughly 5 minutes? +/-? didn't really time it.
row
2x500m
:30 rest
-35-37 spm. 1:35 pace.
-solid effort here. very taxing and a good finisher.
plyo
foam roll
-back in the saddle.
Tuesday, April 3, 2012
Tuesday 4-3-12
had a meeting last night that went much later than expected. climbed into bed and rolled around a little.
alarm went off and i snoozed it...for like an hour and half...
grrrr.
no biggee. short week this week. off friday so will make up the days and maybe add a little volume to it.
we'll see.
alarm went off and i snoozed it...for like an hour and half...
grrrr.
no biggee. short week this week. off friday so will make up the days and maybe add a little volume to it.
we'll see.
Monday, April 2, 2012
Monday 4-2-12
Monday
rest day. due to weekend activities. figured i would grab an extra couple hours this am.
Weekend wrap
Saturday
-took the boy to the gym with me.
warm up
run 1 mile 7:45 pace
3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunges
Press
8-45
8-95
5-5-5
110
125
145-5
-5 solid reps at 145. felt pretty good. good solid form all the way thru
Met-con
prowler sprints
6 rounds withe the boy for weight.
-these were fun. he pushed the one way and then jumped on and i sprinted him back.
2x10 pull ups
1-monkey bar trip
-that was it for the session. good stuff and fun with the boy.
Sunday
Mountain bike
16 miles in Stewart. all over the place. trails in great shape. good fun.
Back at it tomorrow.
rest day. due to weekend activities. figured i would grab an extra couple hours this am.
Weekend wrap
Saturday
-took the boy to the gym with me.
warm up
run 1 mile 7:45 pace
3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunges
Press
8-45
8-95
5-5-5
110
125
145-5
-5 solid reps at 145. felt pretty good. good solid form all the way thru
Met-con
prowler sprints
6 rounds withe the boy for weight.
-these were fun. he pushed the one way and then jumped on and i sprinted him back.
2x10 pull ups
1-monkey bar trip
-that was it for the session. good stuff and fun with the boy.
Sunday
Mountain bike
16 miles in Stewart. all over the place. trails in great shape. good fun.
Back at it tomorrow.
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