Monday 12-30-13

Monday..
-getting back in the swing after the holidaze...
-this week will be hit or miss as well.
-wanted to catch up on some of last weeks work.

Dynamic warm up

1 round
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-I was early and then late this am as I left my shows at home and had to drive back..
-abbreviated warm up.

Deadlift
10-45
10-135
8-185
6-225
5-3-1
270
305
340-4
-340 felt solid. little slow off the floor to start but then 4 good reps.

Press
10-45
8-75
6-95
5-3-1
105
120
135-4
-135 went up quick. got 4 solid reps.

-that was all the time I had. Deload tomorrow and rest of week...

Tuesday 12-24-13

Merry xmas eve!
-up an out..

Dynamic warm up

Row 1k
-3:40

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

Squat
10-45
8-95
6-135
5-185
5-225
5-3-1
255
285
320-3
-got 3 solid reps.
-definitely left a few in the tank here
-had a little weird hip pain working...

Bench Press
10-45
8-95
5-135
5-185
5-3-1
205
230
255-3
-got 3 good reps. needed a spot omn the 3rd but it was solid.

-felt pretty good today.
-will be off the next couple days for the holiday. back at it over the weekend..

Friday 12-20-13

TGIF!
-still in the holidaze...

Dynamic warm up

Row 2k
7:15
-felt ok. didn't even really want to row...

2rounds
5- pullups
10- push ups
15- walking lunges

Press
10-45
8-75
3-3-3
100
115
130-3
-these felt solid and pretty easy.

Push Press
3-3-3
135
155
185-F,F
165
-185 was a stretch and it was too big a jump.
-165 was pretty solid
-felt good to work this movement. little different

-off to the salt mine.
-didn't feel like getting up but did and got it done.

Thursday 12-19-13

Thursday..
-starting to feel the holiday fatigue...
-up and out into the chilly am.

Dynamic warm up

Run 1 mile
7:40
-felt sluggish..

2 rounds
10-deck squats
10-pull ups
10-push ups
10-walking lunges

Deadlift
10-45
8-95
6-135
5-185
5-225
3-3-3
250
290
325-3
-felt pretty strong but stuck to 3 reps.
-will push the reps next week.

-ran out of time and had to split to head to the office.

Wednesday 12-18-13

Wednesday.
-rolled over ans slept in. Fell asleep early last night not feeling awesome...
-just a little tired and stressed...

-back at it tomorrow.

Tuesday 12-17-13

Tuesday.
-chilly and more snow coming..

Dynamic warm up.

Row 2k.
7:12
-left heel a little tender so did a row vs run.
-felt pretty solid.
-may have started a little fast for a warm up

2 rounds
10-deck squats
5-pull ups
10-push ups
10-walking lunges
-shook this up a little.
-the walk out have been bothering the right ankle/heel.
-weird tight pain
-this was good.

Bench
10-45
8-95
5-135
5-165
3-3-3
190
215
245-3
-got 3 solid reps at 245. controlled and solid.

Met-con
3 rounds
20L/20R-kettbell snatch 35#
20-sit ups
-adapted from Ignite.
-good stuff.

-Off to the salt mines. More snow on the way.

Monday 12-16-13

Monday..
-chilly am. Snowy weekend.

Dynamic warm up

Run 1 mile
7:41

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

Squat
10-45
5-135
5-185
3-3-3
235
270
305-3
-felt pretty strong thru these. they were solid reps. deep.

Press
10-45
5-75
5-5-5
95
110
120-5
-made these up from Friday. Felt pretty solid.

-good Monday. Kick off a solid week.