Monday 2-11-13

Monday..
-slept in this am. feeling like crap yesterday. sniffles, sore throat, headache...

blah blah blah

-got some meds and am hoping to be back in the game tomorrow!

Friday 2-8-13

TGIF
big storm a brewing.....whatever, just snow!

warm up
run 1 mile
7:40
-solid.

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

Press
10-45
8-75
5-95
5-5-5
120
135
155-6
-wasn't feeling super on these. had to dip a little and drive off the bottom on the 155.
-got 4, re-racked and got 2 more for 6.

Squat- BBB
5x10 @ 175
super set with 8 strict pullups
-felt solid here. little tired. hands trashed from yesterday

Met-con
2x800m run
6:50
6:40
1:00 rest between

plyo
foam roll

-woke up with a sore throat and stuffy head.
-best decongestant was getting moving.
-fighting it a little today..

Thursday 2-7-13

Thursday...

warm up
run 1 mile
7:40 pace. solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Deadlift
10-45
8-135
6-185
5-225
5-5-5
245
275
315-8
-got 8 solid reps at 315. felt good all the way thru these.

Monker bars..
-6 passes hand to hand.
-rest between as needed
-wanted to change it up a bit. put on the gloves and had at it.
-tore up my one hand pretty good. oh well. was interesting and fun!

Met-con
row
4x500m
1:00 rest between
-1:35-1:38 pace for all rows.
-near 100% effort. solid work.

plyo
foam roll

Wednesday 2-6-13

Wednesday
up and out.

warm up
run 1 mile
7:40
-solid steady pace.

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

Met-con
4 rounds
30y prowler w/180#
20-push ups
30y prowler w/180#
20-kettlebell swings
rest :45 sec between rounds
-smoker! this was rough!
-good stuff. will work variations of this

Bench
10-45
8-95
6-135
5-5-5
170
195
220-8
-8 solid reps at 220. good stuff

Chins
3x10
-all sets unbroken.

Plyo
Foam roll

Tuesday 2-5-13

Tuesday.

Rest day.

boo. rolled over. tired.

will double it up tomorrow.

Monday 2-4-13

Monday.
post super bowl... ah whatever..

warm up
run 1 mile
7:45

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Squat
10-45
5-135
5-185
5-5-5
225
260
295-5
-295 was heavy but got 5 solid reps. grinded out the last one.

Press- BBB
5x10 @ 95
-used 95 as that's more of a true 50%. better form and speed.
-last set got a little heavy on the last couple reps

Met-con
on the minute for 10 mins
3- hand squat cleans @ 135.
-solid work here. they were heavy but felt good.
-rx was to use 50% of 1 rep max. this should have been close.

plyo
foam roll

-good start to the week.

Friday 2-1-13

TGIF.
wow. feels like a friday. tired.....

warmup
run 1 mile
7:45 pace
-easy... felt really easy

Press- Deload
10-45
5-5-5
75
95
105
-easy thru all the sets.

Squat- BBB
10-135
5-225
5-225
5-225
-these felt heavy and slow out of the hole. legs were tired....

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty good moving thru these. not fast but consistent.

Met-con
row 2k
6:51
-solid effort here. good pace. gassed by the end.

plyo
foam roll

-done. deload week over. need to rest up and get ready for some heavy stuff next week!