Tuesday..
run 1.5 miles
7:13 pace
-felt pretty steady. little tired this am so this got the blood flowing
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved quickly thru this.
Bench
10-45
10-95
6-135
3-3-3
185
210
235-8
-felt pretty solid. last rep was a grinder.
RDL-BBB
10-45
5x8@185
-felt pretty good here. good form and rom.
Box jump
5-24
3-30
3-30+1
3-30+2
3-30+3
2-30+4
0-30+5 chickened out...
1-30+4
-wanted to see how many plates i could add to the 30" box. got 4 pretty easy. got psyched out on 5. grrrr
-should be able to get it.. will try again.
Plyo
Foam roll
-not bad for a Tuesday when i would have rather rolled over...
Tuesday, April 9, 2013
Monday, April 8, 2013
Monday 4-8-13
Monday...
run 1 mile
7:13 pace.
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little sluggish. typical Monday..
Squat
10-45
8-135
6-185
3-3-3
230
260
295-8
-8 solid reps. felt pretty good. good solid form.
Press- BBB
10-45
5x10@75
-solid
Met-con
Crossfit Ignite baseline
row 500m
40-squats
30-sit ups
20-push ups
10-pull -up
-off the rower in 1:40. all sets unbroken.
-the rower reset so i didnt get a time... bummer.
-will do this again with clock.
Prowler
10 sets
30y prowler sprint- unloaded
30y sprint
-recover on walk back and maybe 15-20 seconds additional
-good stuff here.
Plyo
Foam roll
-good times for a Monday.
run 1 mile
7:13 pace.
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little sluggish. typical Monday..
Squat
10-45
8-135
6-185
3-3-3
230
260
295-8
-8 solid reps. felt pretty good. good solid form.
Press- BBB
10-45
5x10@75
-solid
Met-con
Crossfit Ignite baseline
row 500m
40-squats
30-sit ups
20-push ups
10-pull -up
-off the rower in 1:40. all sets unbroken.
-the rower reset so i didnt get a time... bummer.
-will do this again with clock.
Prowler
10 sets
30y prowler sprint- unloaded
30y sprint
-recover on walk back and maybe 15-20 seconds additional
-good stuff here.
Plyo
Foam roll
-good times for a Monday.
Friday, April 5, 2013
Friday 4-5-13
TGIF!!
up and out. feeling pretty good.
warm up.
Run 1.75 miles
7:13 pace.
-went a little longer today. not bad. felt solid.
2 Rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
Deadlift
10-45
8-135
6-185
5-5-5
220
255
290-10
-290 for 10 was easy...well relatively at least. they were fast and solid.
-left 2 in the tank or maybe more...
-happy with the progress here
Press
10-45
8-75
5-5-5
100
115
130-7
-got 7 solid reps at 130. the last was a grinder but it was a true press. no push from the bottom.
Squat- BBB
5x10 @ 165
-excellent depth and speed.
Plyo
Foam roll
-solid work today.
-looking forward to the weekend.
up and out. feeling pretty good.
warm up.
Run 1.75 miles
7:13 pace.
-went a little longer today. not bad. felt solid.
2 Rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
Deadlift
10-45
8-135
6-185
5-5-5
220
255
290-10
-290 for 10 was easy...well relatively at least. they were fast and solid.
-left 2 in the tank or maybe more...
-happy with the progress here
Press
10-45
8-75
5-5-5
100
115
130-7
-got 7 solid reps at 130. the last was a grinder but it was a true press. no push from the bottom.
Squat- BBB
5x10 @ 165
-excellent depth and speed.
Plyo
Foam roll
-solid work today.
-looking forward to the weekend.
Thursday, April 4, 2013
Wednesday, April 3, 2013
Wednesday 4-3-13
Wednesday....
warm up
run 1 mile
7:13
-still feeling pretty comfortable here.
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-feeling it a little from yesterday but overall pretty good.
Bear Complex
45-warm up
95
105
115
125
135-broken up 3/2
-did sets of 5 reps.
-solid all the way thru till 135. had to break it at 3 and then regrip and come back for the last 2.
-probably could have used a little caulk as the hands were pretty sweaty at that point.
-felt ok.
Met-con
4x500m row
2:00 rest between
1:41
1:39
1:38
1:36
-worked my way into a pretty good groove. the last set was rough but fast and solid.
-felt pretty good to kick out some high stroke count fast rows.
plyo
foam roll
warm up
run 1 mile
7:13
-still feeling pretty comfortable here.
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-feeling it a little from yesterday but overall pretty good.
Bear Complex
45-warm up
95
105
115
125
135-broken up 3/2
-did sets of 5 reps.
-solid all the way thru till 135. had to break it at 3 and then regrip and come back for the last 2.
-probably could have used a little caulk as the hands were pretty sweaty at that point.
-felt ok.
Met-con
4x500m row
2:00 rest between
1:41
1:39
1:38
1:36
-worked my way into a pretty good groove. the last set was rough but fast and solid.
-felt pretty good to kick out some high stroke count fast rows.
plyo
foam roll
Tuesday, April 2, 2013
Tuesday 4-2-13
Tuesday..
warm up
run 1 mile
7:13 pace.
-feeling good with this now. solid. steady. gets the blood pumping.
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-same deal here. may have to go back up to 3 rounds...
Bench Press
10-45
10-95
8-135
5-5-5
170
195
220-10
-felt solid today on these. no issues. pressed them out.
-10 was good. the last rep was a little meh. all other solid.
RDL-BBB
5x8 @ 185
-grip was wasted today. from the weighted pull-ups probably.
-worked thru it.
Met-con
20-18-16-14-12-10-8-6-4-2
push ups
kettlebell swings 53# russian
squats
-solid. worked thru this unbroken. no breaks from set to set...
-pretty happy seeing as how i was a little sluggish and not fully motivated for this...
plyo
foam roll
warm up
run 1 mile
7:13 pace.
-feeling good with this now. solid. steady. gets the blood pumping.
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-same deal here. may have to go back up to 3 rounds...
Bench Press
10-45
10-95
8-135
5-5-5
170
195
220-10
-felt solid today on these. no issues. pressed them out.
-10 was good. the last rep was a little meh. all other solid.
RDL-BBB
5x8 @ 185
-grip was wasted today. from the weighted pull-ups probably.
-worked thru it.
Met-con
20-18-16-14-12-10-8-6-4-2
push ups
kettlebell swings 53# russian
squats
-solid. worked thru this unbroken. no breaks from set to set...
-pretty happy seeing as how i was a little sluggish and not fully motivated for this...
plyo
foam roll
Monday, April 1, 2013
Monday 4-1-13
Monday.
-back from the long Easter weekend.
Warm up
run 1 mile
7:14 pace
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
Squat
10-45
8-135
6-185
5-5-5
215
245
280-8
-felt pretty solid all the way thru. little sluggish this am but solid.
Press- BBB
10-45
5x10 @ 80
-Pretty solid here as well.
Weighted Pull-ups
5-0
3-25
3-45
3-65
2-70
3-90 last 2 with spot.
-pretty solid here. may work these in more. like to get over 100 for reps..
10-0
7-0
6-0
-felt pretty sweet to rep out a bunch at bodyweight.
-good stuff
Plyo
Foam roll
-not bad for a Monday...not bad..
-back from the long Easter weekend.
Warm up
run 1 mile
7:14 pace
2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
Squat
10-45
8-135
6-185
5-5-5
215
245
280-8
-felt pretty solid all the way thru. little sluggish this am but solid.
Press- BBB
10-45
5x10 @ 80
-Pretty solid here as well.
Weighted Pull-ups
5-0
3-25
3-45
3-65
2-70
3-90 last 2 with spot.
-pretty solid here. may work these in more. like to get over 100 for reps..
10-0
7-0
6-0
-felt pretty sweet to rep out a bunch at bodyweight.
-good stuff
Plyo
Foam roll
-not bad for a Monday...not bad..
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