Wednesday 2-20-13

Wednesday

warm up
run 1.5 miles
7:30 pace.
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff. hammies tight.

Met-con
10 rounds
max rep pull ups
sprint 100y
recovery is walk back to bar.
-yikes.
-wanted to try to get sets of 10 pull ups
-got them for 3 rounds, then to 8, then 6 etc...
-grip was the limiter and fatigue.
-good solid effort all the way thru. gassed.

HSPU
-skill work
-practice
-played around a little. gotta get more comfy with this.

Row
2k
7:25
-solid effort. consistent pace.
rest 2-3 mins

row 1k
3:15
-faster. solid.

plyo
foam roll
-hams are tight. spent some time on them.
-looking forward to some heavy deads tomorrow...

Tuesday 2-19-13

up early and in early.

warm up
run 1.5 miles
7:30 pace.
-solid effort. felt strong.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff here.
-feeling yesterdays squat effort

Bench press
10-45
10-45
5-95
5-135
5-165
5-3-1
195
220
245-5
-solid. felt pretty strong.

RDL- BBB
5x8 @ 155
-felt solid thru these.

Met-con
5 rounds
6-95# power snatch
12-kbs russian
18-wall ball
-fast. snatches were a little wonky. havent done them in a while.
-moved quick and was smoked at the end.
-solid.

plyo
foam roll

Monday 2-18-13

Pres day.
in late as the office is closed.
-crazy busy in gym.

warm up
row 2k
7:30 or so.

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

Squat
10-45
6-135
5-185
5-225
5-3-1
260
295
330-F-F
-260 and 295 felt solid.
-330 got stuck out of the hole and i failed it.
-re-racked tried again. fail.
-grrrrr. disappointed. may reset this. we'll see.

Press- BBB
5x8 @ 105
-felt solid here.

met-con
run 800m
30-kbs
20-wall ball
run 400m...?
30-kbs
20-wall ball
30-kbs
20-wall ball
-was using the treadmill for the runs and they went dead during my 2nd round.....
-grrr. overloaded maybe? place was a zoo.

plyo
foam roll

Friday 2-15-13

Friday

warm up
run .5 mile
7:35 pace.
-was a couple minutes late so cut this short

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

Press
10-45
8-75
6-95
3-3-3
125
145
165-2-1
-165 was heavy and felt crappy. just didn't have it today. nothing out of the bottom.
-tired.

Squat-BBB
5x10 @ 185
-these were heavy but solid.

Met-con
10 rounds
12-tire flips
12-push ups
-solid work here. gassed.

plyo
foam roll

-may do some low key stuff tomorrow. may just rest.
-little burnt.

Thursday 2-15-13

got in after work.
what a shit show... place was packed.

warm up
run 1 mile
7:35

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

Power clean
10-45
8-95
6-115
3-3-3
135
165
185
135-5
-185 was heavy. got 2. failed 3. went back and got 1 more.
-need to work these a little more.

met-con
21-15-9
wall ball
plyo push ups
med ball sit-ups
-moved thru this fast and smooth.
-used the 4 pound ball for the plyo push ups. switched hands each rep.

plyo
foam roll.

Wednesday 2-13-13

weds...

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

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

Box Jump
5-24
5-30
5-30
5-30
5-30+2 plates
5-30+3 plates

Met-con
on the minute every minute for 10 minutes
10-kettlebell swings
60 yard sprint
-these were solid 30 secs work and 30 secs rest. the sprints were to a 30y line and back. so change direction and re-accelerate. smoked.

Deadlift
8-45
8-135
6-185
5-225
3-3-3
260
295
330-5
-figured i would get these in today as won't be in gym till tomorrow pm.
-was pretty tired but went for it.
-the 5 reps were solid.
-probably had a couple in the tank.

plyo
foam roll

-solid training day.

Tuesday 2-12-13

Tuesday.

warm up
run 1 mile
7:40
-solid. easy.

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

Bench Press
10-45
8-95
6-135
3-3-3
180
205
235-6
-solid work here. 6th rep was heavy.

Squat
10-45
6-135
5-185
3-3-3
245
280
315-3
-245 and 280 felt good. 315 was heavy. got 2 and failed the 3rd. re-racked and went back at it. got stuck a little out of the hole but pushed thru and got it. solid.

Press- BBB
10-45
3x10 @ 95

Met-con
4 rounds
25- kettlebell swings
row 250m
-solid effort. all swings unbroken. rows were consistent. 1:35 or so pace.

plyo
foam roll

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