Friday 1-18-13

TGIF!
-yikes. been a long week!

warm up
run 1.5 miles
7:50
-felt pretty solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff on these. good opener.

Press
10-45
8-75
6-95
3-3-3
120
140
160-2
-only got 2. grrr. just didn't have the drive off the bottom.
-long week. hoping to hit these harder next week.

Met-con
5 rounds
10- squats @ 185
50-double unders
-combined the BBB with a met-con protocol..
-total smoker. wanted to quit after 3 but finished all 5.
-pretty brutal...

plyo
foam roll.

solid day. really wanted to roll over.. but went in and got it done.

happy Friday!

Thursday 1-17-13

Thursday!
-so i almost rolled over this am...almost....

run 1.5 miles
7:50
-feeling more and more solid here.

Deadlift
10-45
8-135
6-185
5-215
3-3-3
250
285
325-5
-had 6 maybe 7 but the form was breaking down and i paused to long at the top of the 5th rep. oh well still a good pull.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-have been working with Chris to get him comfortable with the lifts so don't have time to do this pre strength. but want to keep it in the program. felt solid all the way thru.

3 rounds
3- handstand push ups
5- r/l pistols to box
-the hspu's were ok.
-legs were weak on the pistols.

met-con
8 rounds
30y prowler sprints w/90#
-walk 60y and recover to 80-90% between rounds
-good stuff. tried to make each a full on sprint.
-definitely gassed by end.

plyo
foam roll.

Wednesday 1-16-13

up and out into the snow... yippeee

warm up
run 1.25miles
8:00 pace. solid

Bench Press
-again working with one of the guys who is eager to get some tips so had to rearrange normal routine.
10-45
8-95
6-135
3-3-3
175
205
230-6
-6 solid reps at 230. felt pretty strong.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid all the way thru these.

3 set max rep chin ups
14
12
8
-felt pretty strong on these. last set a little disappointing.

met-con
3 rounds
10-burpee
10-push ups
10-k/b sumo deadlift high pull
-smoked by the end.

plyo
foam roll

good stuff today. gonna be a long day at the office with the snow.

Tuesday 1-15-13

Tuesday..
back in the swing

warm up
run 1.25
-8:00 mile. was conversation paced at this point.
-still a good warm up

-no accessory warm up today.

Squat
10-45
8-135
6-185
5-215
3-3-3
 240
270
305-5
-the 5th rep was rough. little ugly and sticky but got it.
-solid

Press
-make up from end of last week
10-45
8-75
6-95
5-3-1
115
135
150-4
-got 4 with a little drive off the bottom. failed the 5th.

met-con
3 rounds
100- d/u's
20-kbs
12-pull ups
-solid work here on the du's and the pull ups.
-round 1 and 2 of pull ups were unbroken
-round 3 was 9/3
-swings were no issue.
-smoked by the end.

plyo
foam roll

-felt pretty solid. good day.
-spent some time working with one of the guys who wants to learn to squat, press, etc...
-hopefully he will be back for more tomorrow... we'll see

Monday 1-14-13

weekend wrap up

spent Saturday and Sunday hiking and camping in Harriman State Park.
good times.
4 miles in and 4 miles out with loaded pack etc. good stuff.

slept in this am. making up for a lack of sleep saturday night.

back at it tomorrow.

Friday 1-11-13

TGIF!

rest day
-rolled over this am. had a long day yesterday and needed the extra couple hours.
will make it up tomorrow and then headed camping for the weekend!

Thursday 1-10-12

run 1.5 miles
8:00
-pace was solid. felt good.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-w. lunges
-solid. only 2 rounds as was feeling a little burnt.

Deadlift
10-45
8-135
6-185
5-5-5
235
270
305-6
-felt good all the way thru these.

Skill
3 rounds
3-hspus
3-r/l pistols
- the handstand push ups were to a foam pad. good rom the whole time.
-the pistols were to a 16"box. need to get them lower and get more comfortable with them.
-will continue to use these types of drills

Met-con
3 rounds
50-d/u
row 500m
-double unders were solid.
-smoker but good stuff!

plyo
foam roll