Tuesday 3-12-13

Tuesday
alarm fail this am...... boo...

oh well. will be back at it tomorrow am.

Monday 3-11-13

Monday...
-spent the weekend camping. was great but a couple late chilly nights in the tent and being on my feet most of the day etc... plus the time change..i was dragging a little this am.

Run 1 mile
7:30
-feeling it a little. just tired

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-back a little jacked up. tight.

Squat
10-45
6-135
5-185
3-3-3
220
250
285-1-1-6
-low back was feeling weak. first 2 tries at 285 i just didnt have a good set up. got a rep. went down and just felt off. put the bar down. was getting loose in the bottom.
-reracked and went after it. got 6 solid reps. feeling it a little today..

Press-BBB
10-45
5x10 @ 75
-solid.

Met-con
3 rounds
row 500m
30- KBS 53#
20-dips/hrpu
-solid. felt tired. felt it in the swings. true American swings with the 53 was beating me up today.
-had to sub a set of hand release push ups as my dip bar got occupied.
-glad i got this in.

Plyo
Foam roll
-spent some time on the back which felt fine. just weak under load. weird.

back at it tomorrow. hope to have adjusted to the time change by then.

Friday 3-8-13

TGIF
-snowy...

Run 1 mile
7:30 pace.
-solid again. happy with this pace. may take it up a little next week.

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

Press
10-45
8-75
5-5-5
95
110
125-8
-got 8 solid reps. no push or hip drive.
-reset this and will be working on solid form

Squat- BBB
5x10 @ 160
-solid work here.

Met-con
3 rounds
run 800m
30-Kettlebell Swings 54#
15-box jumps
-solid. good pace. all reps unbroken.

plyo
foam roll

-camping this weekend with the boy and the scouts.

Thursday 3-7-13

Thursday..

run 1.5 miles
7:30
-solid

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty good here.

Deadlift
10-45
8-135
6-185
5-5-5
215
245
280-12
-these felt light. huge difference from the last time. still happy i reset. looking for more progress here.

Bench- BBB
5x10 @ 135

Met-con
2 rounds
run 800m
15- 75# power snatch
30- wall balls
-smoker.
-runs were at 7:30 pace.
-all wall ball and snatches unbroken.
-brutal...

plyo
foam roll.

-solid day.

Wednesday 3-6-13

Wednesday
up and out...

run 1mile
7:30
-status quo

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

Met-con
Deck-o-cards
hearts-burpees
spades-push ups
diamonds- kettlebell swings
clubs-squats
-this was a fun burner.
-used a 44# kettlebell. finally got some heavier bells!!
-30mins or so. excellent stuff

Chin ups
3x8
-just wanted to do a little something extra.
-solid.

Plyo
Foam roll
-spent some time working on a kink in my right shoulder blade.
-have a few other tight spots.

all in all a good day.

Tuesday 3-5-13

Tuesday.
woke up with a sugar hangover... had a big piece of cake last night and i think it nearly killed me...
really felt crappy...

Run
1 mile
7:30 pace.
-needed this to work out the cobwebs/nausea

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

Bench
10-45
8-95
6-135
5-5-5
165
190
220-8
-8 solid reps. probably had 2 in the tank.
-felt good.

RDL-BBB
5x8 @ 185
-upped the weight on these. felt solid.

Met-con
3 rounds
run  400m
15-95# overhead squats
-solid work on these.
-7:30 run pace. all OHS sets unbroken.
-legs will be feeling this tomorrow...

plyo
foam roll

-for wanting to roll over a good solid effort today.

Monday 3-4-13

Monday.
had a good weekend. spent the day in the woods on Saturday and chilled out Sunday.

run 1.5 miles
7:30 pace
-legs a little sluggish this am. but still solid.

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

Squat
10-45
8-135
6-185
5-5-5
205
230
270-8
-solid effort thru these sets. 8 felt good. first couple were heavy but the last couple came up pretty fast.
-reset some of the lift for a new cycle. took the weigh down a little and am going to refocus.
-should have a positive effect over all.
-felt better today.

Press-BBB
5x10@75
-75 was light but did the job. by the 8-9-10 rep it started to get a little heavy.

Met-con
3 2:30 rounds
7- hspus
7-115# thrusters
7-115# power cleans
-you can rest the balance of the 2:30 then start the next round.
-holy smoker. the hspus's were rough as expected. first 2 rounds unbroken. 3rd was split
-thruster were brutal. felt really heavy.
-power cleans were tough due to fatigue by that point
-1st round 1:15, second 1:30, third 2:00? not sure but was slow with hspu's

Plyo
Foam roll

-good Monday.