Monday 1-13-14

Monday..
-up and out.
-felt pretty crappy over the weekend. just relaxed..

Dynamic warm up

Run 1 mile
8:00
-felt pretty solid.

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

Squat
10-45
10-95
8-135
6-185
3-3-3
245
280
315-3
-315 felt heavy.
-still have a slight groin pull
-didn't feel comfortable under the bar..

Press
10-45
8-75
5-5-5
95
110
125
-felt pretty solid here.
-made up for missing this on Friday

-Off to the salt mines..

Friday 1-10-14

Friday..
-slept in.
-wasn't feeling it at all..... tired..

back in the game tomorrow.

Thursday 1-9-14

Thursday.
-not quite as chilly, still brrrr though..

Dynamic Warm Up

Run 800m

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

Deadlift
10-45
10-95
8-135
6-185
5-5-5
240
280
315-5
-315 felt solid. got 5 good reps. no issues.

Met-con
10min AMRAP
row 250m
25 hand release push ups
1250 meters + 25hrpu's
-had 10 secs left on the clock..
-this was a crusher. good stuff.

-little plyo and them off to work.

Wednesday 1-8-14

Weds...
-brrrrr chilly.

-rolled over. just didn't feel like getting up in the cold.
-hams a little tight from yesterday.

-back at it tomorrow.

Tuesday 1-7-14

Tuesday..
-brrrrrr chilly

Dynamic warm up

Row 1k
3:45 or so
-steady, easy, pace.
-good warm up

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

Bench
10-45
10-95
8-135
5-5-5
180
205
230-5
-no issue at 230. no spot. solid reps.

Romanian Deadlift
8-135
5x8 @ 185
-worked thru these quickly.
-felt solid. need to keep after these for more strength and flexibility in the hams etc..

-off to the salt mines..

Monday 1-6-14

Monday.
Back in the groove. Maybe. Hopefully
Done with the holidays...

Dynamic warm up

Run 800m

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

Squat
10-45
8-95
6-135
5-185
5-5-5
225
260
295-5
-felt solid all the way thru these. Still have some lingering groin tightness. Little shoulder soreness.
-think its just residual crap from not taking care of myself over the past month or so...

-Looking forward to getting back into it. Feeling fat and slow..

Thursday 1-2-14

Happy New Year...

Back in this am..

Dynamic warm up

Run 800m
4:00
-easy.

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

Squat-deload
10-45
10-95
5-5-5
135
170
205
-all deload sets paused at bottom.
-solid form. good control. easy.

Bench Press- deload
10-45
10-95
5-5-5
110
135
160
-easy all the way thru.
-still some lingering pain in the left shoulder.

Met-con
21-15-9
Kettlebell Snatch 53# R/L
Sit up
Kettlebell swing 53#
-brutal...
-the snatches were rough. did 5R/5L alternating..
-did not want to go on after the 21 round but persevered..

Off to the salt mines..