Wednesday 7-17-13

Wednesday
-up a little late and not super motivated...
-but got out of bed and went after it.

warm up
2 rounds
run 400m
10-deck squats
10-walk outs
10-push ups
10-walking lunges

10min AMRAP
1-2-3-4-5....etc
wall ball
wall ball sit up
-completed 15 rounds and was 10 wall balls into 16
-this was solid. the first 7-8 rounds were quick and then the 10+ rounds started to catch up a little
-would have liked to get maybe one more in but the effort was high and all rounds were unbroken.
-solid

Foam roll
-spent a little time working on the kinks.

-all in all not bad for a morning I wanted to roll over and write off...

Tuesday 7-16-13

Tuesday

run 2 miles
7:30 pace

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

Bench
10-45
8-95
6-135
5-5-5
185
210
240-7
-felt pretty solid for 7 reps.

no RDL this am. ran out of time. oh well.

feeling pretty solid.

Monday 7-15-13

Sunday re-cap
run 2.5 miles.
-went to the park for a run. the humidity was awful... crushed me by the 2 mile mark. had to stop and walk a bit and then ran the rest. awful....
-did some 100yard sprints to finish it off
-4x100y walk back to start to recover..

Monday
run 2 miles
-7:30 pace
-felt much better than yesterday.

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

Squat
10-45
8-135
6-185
5-5-5
235
285
315-3
-285 felt kind of heavy and was slow..
-315 felt heavy and got stuck on 4th rep.
-oh well. first heavy day back..

Press- BBB
5x10@85
-using the narrower grip. blasting my shoulders.
-worked thru these fast...

-solid Monday.

Friday 7-12-13

TGIF!!
-got in a little late so had to abridge the warm up.

run .25 miles

1 round
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Deadlift- Deload
10-45
5-5-5
145
185
225

Press- Deload
10-45
5-5-5
65
85
105

Squat- BBB
5x10@185

-pretty much hammered thru all of this. minimal rest between sets.
-felt pretty good.

TGIF!!

Thursday 7-11-13

Rolled over this am.
Boo, but was tired....
Still working my way back into the groove after the week away at camp...

back in the ring tomorrow.

Wednesday 7-10-13

Wednesday

run 1 mile
7:30 pace
-woke up with a belly ache. argh.. ran it off.

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

Bear Complex
5 rep sets
75
85
95
105
115
-all rounds unbroken.
-solid work here. felt good.

-that was it for today. considering I wanted to roll over I am happy.

Tuesday 7-9-13

Tuesday
-back from a week of vacation. did a little cycling, some kayaking, but mostly just chilled out..

Run- 1.5 miles
7:30 pace.
-felt pretty solid.

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

Squat- Deload
10-45
5-140
5-185
5-225
-all sets good and solid.

Press-BBB
5x10@85

Bench Press
10-45
5-115
5-145
5-165
-supersetted these with the Presses.
-felt pretty good. paused at the bottom.

-good first day back in the saddle.