Thursday 5-9-13

Thursday
-got home late last night but got up this am to shake it off..

run 1 mile
7:20 pace
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-worked thru quickly. solid.

Deadlift
10-45
8-135
6-185
5-225
3-3-3
245
280
315-10
-felt pretty solid. pulled 285 well. grip started to slip a little.
-used the straps for 315 and got 10 solid reps. felt good.

Turkish get-ups
3r/l- 35# kb
3r/l- 44# kb
3r/l- 53# kb
-this was good. need to work these more. build more stability, control etc..

Met-con
10min AMRAP
5- pull ups
10-med ball 16#
15- kettlebell swings 53# Russian.
-7 rounds
-was shooting for 10 but after 5 knew that would be a stretch.
-smoked.

plyo
foam roll

Wednesday 5-8-13

Wednesday.
-back in the game..

run 1 mile
7:25 pace
-allergies bothering me. coughing a bit. yuck

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty solid.

Squat
10-45
8-135
6-185
3-3-3
235
270
300-7
-got 7 solid reps at 300. felt good. may have had 1 or 2 more in the tank but they were going up a little slow.

Bench
10-45
8-95
6-135
3-3-3
185
215
240-6
-only 6 at 240. was a little heavy today.

Met-con
15-12-9
135# front squat
52# kettlebell swing
-brutal. cleaned all the squats from the floor. wanted to go heavier but glad i didn't.
-need to work on this kind of stuff..

plyo
foam roll.

Tuesday 5-7-13

Tuesday....

-slacking...
-got home late last night and didn't feel like getting up this am...

BOO!

-will be back at it tomorrow.

Monday 5-6-13

Monday.

Rest day? well recovery day more like...
-rolled over. spent the weekend camping and caught up on some sleep this am.

-back at it tomorrow.

Friday 5-3-13

TGIF!
Friday! yippee.....

warm up
row 2k
-7:30 pace.
-solid. nice change of pace for warm up.

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

Press
10-45
8-75
6-95
5-5-5
105
120
135-5
-only got 5 at 135. disappointed with that. felt good working up to it. got 4 and failed 1, then got the last for 5. oh well.

Squat- BBB
5x10@170
-worked thru these quickly. good speed and felt pretty solid.

Met-con
3 rounds
run 400m
21- kettlebell swings 53#
12- pull ups
-12:00 ? +/-
-runs were at 7:15 pace. felt pretty good.
-all swings unbroken
-first set of pullups unbroken, second was 6-4-2, third 4-3-2-2-1
-felt pretty good. smoked at the end....

plyo
foam roll.

-good week all in all. solid work.
-camping tonight and this weekend! awesome.
 

Thursday 5-2-13

Thursday....
-got to the gym  a little late as i had to turn around and go home for my work shoes....
-essentially right when i was pulling in the gym lot.... awesome!

warm up
row 2k
7:30
-solid steady pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
 -only did 2 rounds to pick up a little time..

Deadlift
10-45
8-135
6-185
5-5-5
225
260
295-10
-10 solid reps at 295. they were easy...probably had 2 more easy in the tank.
-back felt good. pleased.

Met-con
3 rounds
5- L-Pull ups
10-dips
-rest 2:00
5 rounds
10-hand release push ups
10-russian swings 54#

-the first 3 rounds were tough. L-pull ups harder than i remember. grr...
-the push ups and swings were just a sprint thru.. no issues there.

Plyo
Foam roll

Wednesday 5-1-13

Wednesday

-rolled over this am.
-guess i could use the extra couple hours. no worries.
-couple solid training days coming up..