Rest Day.
was going to get up a little late and do some active recovery.
instead did some inactive sleep recovery.....
felt good to get a couple extra hours..
back in the ring tomorrow.
Wednesday, January 9, 2013
Tuesday, January 8, 2013
Tuesday 1-8-13
up and out.
tired....
feeling it a little. up late the last coupe nights. changed the diet. not sure but dragging this am.
warm up
run 1 mile
8:00
-solid pace.
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-feeling it here. little stiff on the deck squats
Bench
10-45
8-95
6-135
5-5-5
165
190
215-7
-got 7 at 215. solid work.
-little tight.
BBB
5 sets
8- RDL @ 155
10-chin ups
-moved thru this quickly and solidly. last 2 rounds challenged the grip.
Met-con
8 min AMRAP
20-push ups
20-squats
20-sit ups
-4 rounds
-may have had a few seconds left on the clock but 4 rounds was enough. gassed.
plyo
foam roll
-looking to get to bed early tonight. active recovery tomorrow. maybe some TGU's little met-con. we'll see
tired....
feeling it a little. up late the last coupe nights. changed the diet. not sure but dragging this am.
warm up
run 1 mile
8:00
-solid pace.
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-feeling it here. little stiff on the deck squats
Bench
10-45
8-95
6-135
5-5-5
165
190
215-7
-got 7 at 215. solid work.
-little tight.
BBB
5 sets
8- RDL @ 155
10-chin ups
-moved thru this quickly and solidly. last 2 rounds challenged the grip.
Met-con
8 min AMRAP
20-push ups
20-squats
20-sit ups
-4 rounds
-may have had a few seconds left on the clock but 4 rounds was enough. gassed.
plyo
foam roll
-looking to get to bed early tonight. active recovery tomorrow. maybe some TGU's little met-con. we'll see
Monday, January 7, 2013
Monday 1-7-13
Monday. yippeee!
run 1 mile
8:00 pace
-solid. kept it at a mile.
2 rounds
10-deck squats
10-walk ous
10-push ups
10-walking lunges
-only 2 sets. keeping a little in the tank
Squat
10-45
8-135
6-185
5-5-5
215
245
285-5
-was a little heavy on the 3rd set. 5th rep was sticky.
Met-con
on the min for 10 mins
even mins 3- 135# squat clean
odd mins 10-toes to bar
-smoked by the last set.
Kipping/pull up practice
10 sets of 3
-worked the swing and momentum.
foam roll
plyo
run 1 mile
8:00 pace
-solid. kept it at a mile.
2 rounds
10-deck squats
10-walk ous
10-push ups
10-walking lunges
-only 2 sets. keeping a little in the tank
Squat
10-45
8-135
6-185
5-5-5
215
245
285-5
-was a little heavy on the 3rd set. 5th rep was sticky.
Met-con
on the min for 10 mins
even mins 3- 135# squat clean
odd mins 10-toes to bar
-smoked by the last set.
Kipping/pull up practice
10 sets of 3
-worked the swing and momentum.
foam roll
plyo
weekend wrap
saturday
-rest day.
Sunday
up and out to gym early.
run 2 miles
8:05 pace
-solid
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-good stuff here. feeling it a bit.
Press-deload
10-45
5-5-5
75
95
115
-all sets easy.
Met-con
2 rounds
10-h/r push ups
10-box jummps
10-squats
10-lunges
10-kettlebell swings
10-wall ball
10-r/l kettlebell push press
10-burpee
10-toes to bar
-smoked.....
-cooked after this.
had to split as i was running late.
Harriman trail hike
4.5 miles on the trail.
nice to be outside.
-rest day.
Sunday
up and out to gym early.
run 2 miles
8:05 pace
-solid
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-good stuff here. feeling it a bit.
Press-deload
10-45
5-5-5
75
95
115
-all sets easy.
Met-con
2 rounds
10-h/r push ups
10-box jummps
10-squats
10-lunges
10-kettlebell swings
10-wall ball
10-r/l kettlebell push press
10-burpee
10-toes to bar
-smoked.....
-cooked after this.
had to split as i was running late.
Harriman trail hike
4.5 miles on the trail.
nice to be outside.
Friday, January 4, 2013
Friday 1-4-13
TGIF!
-short week down....
warm up
run 1.25 miles
8:15 pace
-easy. legs a little sore/stiff.
3 rounds
row 250m
10-walk outs
10-walking lunges
-nice little change. opened up the back ans legs on these.
Deadlift-Deload
10-45
5-140
5-175
5-210
-super set with 10 hand release push ups
-sets easy. form good. felt solid.
Met-con
5 rounds
5-rh kettlebell snatch
5-lh kettlebell snatch
5-pull ups
-snatches were solid. pull-ups are still a weak link. need to get on these.
-by the 5th round i was cooked.
plyo
foam roll
-solid couple days. gotta stay the course.
-short week down....
warm up
run 1.25 miles
8:15 pace
-easy. legs a little sore/stiff.
3 rounds
row 250m
10-walk outs
10-walking lunges
-nice little change. opened up the back ans legs on these.
Deadlift-Deload
10-45
5-140
5-175
5-210
-super set with 10 hand release push ups
-sets easy. form good. felt solid.
Met-con
5 rounds
5-rh kettlebell snatch
5-lh kettlebell snatch
5-pull ups
-snatches were solid. pull-ups are still a weak link. need to get on these.
-by the 5th round i was cooked.
plyo
foam roll
-solid couple days. gotta stay the course.
Thursday, January 3, 2013
Thursday 1-3-13
brrrrrr....
what is this winter thing you speak of....
warm up
run 1.5 miles
8:15 pace.
-not bad. light and easy.
3 rounds
5-pull ups
10-push ups
15-squats
25y bear crawl
25y walk to recover
-this was a neat little switch on this. something to mix it up.
-will continue to mess around with this kind of stuff.
Bench- deload
10-45
5-100
5-125
5-150
-easy as pie. light.
Romanian Deadlift- BBB protocol
10-45
8-135
8-135
8-135
-felt good to stretch these out a bit. easy as well.
Met-con
50-wall ball
50-wall ball situps
50-Kettlebell swings 35#
5-R/L Turkish get ups 35#
-powered thru the wall balls, sit ups and swings. not bad. the TGU 's were a little shock to the system after the initial work. had to settle and focus.
-good stuff.
Plyo
Foam roll
-feeling a little tight. spent some time on the kinks.
what is this winter thing you speak of....
warm up
run 1.5 miles
8:15 pace.
-not bad. light and easy.
3 rounds
5-pull ups
10-push ups
15-squats
25y bear crawl
25y walk to recover
-this was a neat little switch on this. something to mix it up.
-will continue to mess around with this kind of stuff.
Bench- deload
10-45
5-100
5-125
5-150
-easy as pie. light.
Romanian Deadlift- BBB protocol
10-45
8-135
8-135
8-135
-felt good to stretch these out a bit. easy as well.
Met-con
50-wall ball
50-wall ball situps
50-Kettlebell swings 35#
5-R/L Turkish get ups 35#
-powered thru the wall balls, sit ups and swings. not bad. the TGU 's were a little shock to the system after the initial work. had to settle and focus.
-good stuff.
Plyo
Foam roll
-feeling a little tight. spent some time on the kinks.
Wednesday, January 2, 2013
Wednesday January 2nd 2013
Hello 2013!
good riddance 2012....
up and out this am. trying to kick the new year into gear.
Warm up
run 1.5 miles
8:20 pace.
slow and steady. rebuild..
3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid effort. little slow but steady.
3 rounds
5-pull ups
5-chins
-tough in the last round. these need work.
Squat
-deload/reload
10-45
5-135
5-165
5-200
-all sets were pretty easy. getting the body used to it again.
Press- BBB
10-45
3x10 @ 95
-solid. felt pretty strong on these.
Met-con
row 2k
7:37
-good solid pace. pretty gasses by the end.
Plyo
Foam roll.
-looking for more consistency in the new year.
-eat cleaner.
-get stronger and faster
-going to put a few events on the calender.
-here's too 2013...!
good riddance 2012....
up and out this am. trying to kick the new year into gear.
Warm up
run 1.5 miles
8:20 pace.
slow and steady. rebuild..
3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid effort. little slow but steady.
3 rounds
5-pull ups
5-chins
-tough in the last round. these need work.
Squat
-deload/reload
10-45
5-135
5-165
5-200
-all sets were pretty easy. getting the body used to it again.
Press- BBB
10-45
3x10 @ 95
-solid. felt pretty strong on these.
Met-con
row 2k
7:37
-good solid pace. pretty gasses by the end.
Plyo
Foam roll.
-looking for more consistency in the new year.
-eat cleaner.
-get stronger and faster
-going to put a few events on the calender.
-here's too 2013...!
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