Wednesday 8-7-13

Wednesday

run 2 miles
7:30 pace
-solid.

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

Met-con
4 rounds
20-kettlebell swings 53#
shuttle run-10/20/30
7:40
-holy sweet gassed awfulness.....
-brutal, but effective.

-little plyo and foam rolling to top it all off......

Happy Hump day

Tuesday 8-6-13

Tuesday...

-slept in. had a late meeting last night and rolled over this am.
-have some work to do later this pm so probably no gym/run/ride later, but we'll see.

Monday 8-5-13

Monday

Weekend wrap..
Saturday.. relaxed.

Sunday
-19mile MTB ride.
-good stuff!

Monday

run 1.5 miles
7:30 pace

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

Squat- Deload
10-45
5-5-5
145
185
225
-felt solid thru these. should be fairly easy as it is deload.

Press- BBB
5x10 @ 85
-solid here as well.
-worked thru pretty quick.

solid Monday am.

Friday 8-2-13

TGIF!

-running a little late this am.. up and out just a little behind..

Row 2.5k
-nice and moderately paced row to get the juices flowing..

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

Press
10-45
8-75
6-95
5-115
5-3-1
130
145
165-1
-got 1 solid rep at 165. failed 2 additional attempts. no hip drive. just deep breath and push...
-felt pretty good.

Squat-BBB
4x10@185
-4 quick sets. solid.

-off to the salt mines...

Thursday 8-1-13

Thursday...
-Hello August...

-Wednesday Night
-15 mile MTB ride. Good pace, good company!
-may need to do a little work on the ride. brakes are a little sketchy..
-beers and food post ride of course...

Run 1.5 miles
7:30 pace

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

Deadlift
10-45
8-135
5-185
5-225
5-255
5-3-1
285
320
360-f
340-1
-failed 360 a couple of times. should have walked away and rested longer...
-went right back after it and it got in my head.
-went down to 340 and pulled it well.
-left it with just that rep.
-didn't have it in the legs today.
-ride last night, dodgy back last couple days etc...

-off to the salt mines..

Wednesday 7-31-13

Wednesday

run 2 miles
7:30 pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved thru this quick an felt solid on the run.

Skill day.
-worked with a buddy on a bunch of skills and movements.
-thought and demonstrated some good stuff with dumbbells for him to use on vacation
-man-makers
-dumbbell bear
-curtis P
-single arm snatch
-single arm clean and jerk
-turkish get-ups
-etc... good stuff

-mountain bike ride tonight!

Tuesday 7-30-13

Tuesday.

run 1.5 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
5-185
5-3-1
210
240
265-3
-had a spot and a little help maybe on the 265. felt pretty strong. the last rep was a grinder.

RDL/Pull-up
5 rounds
8-RDL @ 185
5-pull ups
-worked thru this as an alternate to BBB. solid. fast. blew up my grip by the end.

-off to the saltmines....