Wednesday 6-27-12

alarm fail......
grrr.
oh well. got a good nights sleep last night to make up for the might before.
will double up tomorrow.

Tuesday 6-26-12

up and out.
crappy nights sleep. feeling a little flat.

warm up
run 2 miles
-8:00 pace. felt solid but a little flat.

3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
-back better on the deck squats today but not very snappy still.

Squat
5-135
5-185
5-225
3-3-3
245
265
300-2
-not awesome today. started to feel heavy at 245. 300 was a stretch. 1st rep was solid. 2nd was ok. 3rd got stuck and had to bail. just didn;t have it in the legs today.

Met-con
row 750m
20-push ups

-this was supposed to be for rounds but the battery on the rower screen died. oh well.
-went in search of the jump rope but it was gone so figured it was a sign to say enough.

Plyo
Foam roll
-spent some good quality time on this. makes a big difference.

Monday 6-25-12

weekend wrap up

Saturday
slaved in the yard in the heat. got a lot done.

Sunday
Mountain bike ride. 17 miles
-broke a pedal and had to limp out on a spindle. grrr..

Monday
-rest
slept in today. back in the saddle tomorrow.

Friday 6-22-12

TGIF.
Back in the ring today. Probably for the best that i took yesterday off. back was feeling pretty solid this am. still a little twingy here and there but fairly solid.

warm up
run 1.5 miles
8:00 pace.
felt a little off on this. ok but not great.

3 rounds
10-squats
5-walk outs
10-push ups
10-walking lunge
-subbed regular squats for the deck squats as i didn't want to stress the back.
-felt ok. little tired maybe.

Deadlift
8-135
5-185
5-215
5-5-5
235
270
305
-solid all the way thru. 305 was a little slow but the reps were solid. used straps and left a couple reps in the tank. back held up well. little twingy off the ground but solid thru the rest of the lift.

Press
8-45
5-75
5-95
5-5-5
110
130
145
-solid all the way thru here. little fatigued maybe.
145 had a little pus on the bottom but solid press thru to top.

No met-con.
-doubled up the strength and ran out of time for the met-con.

Plyo
Foam roll
-spent some quality time here working on the back etc...

off to the weekend! yippee!

Thursday 6-21-12

alarm fail for the better?......
was up before the alarm and rolled over only to not have it go off...argh..

however the back is probably 90% so it might have been a blessing to let it rest.

will double it up tomorrow and see how it holds up.

another scorcher today.

stay cool!

Wednesday 6-20-12

up and out into the already hot and still air. yuck!

warm up
run 2 miles
8:00 pace. felt solid.

3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges

Bench
8-45
8-95
5-135
5-5-5
170
195
225-5
-225 was a little heavy on the last 2 reps but gutted them out with solid form.
-felt pretty good. building some solid strength here.

Met-con
-aborted! pulled 2 squat clean thrusters at 115 and my back got all locked up. not sure what happened but its still stiff and jacked up. called it at that.

5x15 double unders
-did a few sets of these just to keep the blood flowing so the back might loosen up. no joy.

Plyo
Foam roll
-spent extra time here trying to open up the back. definitely helped. hoping its 80% or better tomorrow.
-killing me sitting in the chair. its really tight.

Tuesday 6-19-12

Tuesday.
rest.
-had a late meeting last night and am still playing catch up from the weekend. moved rest day to today and will hit it tomorrow.