rolled over this am.
had kind of planned this as a rest day as i knew i had to be out late for work last night.
woke up to rain.
rolled over and will have to hit it hard tomorrow am.
no big deal in the big picture...
Thursday, March 31, 2011
Wednesday, March 30, 2011
Wednesday 3-30-11
slept in.
definitely feeling the last couple days.
feel better than i thought i would this am, was a little sore last night.
body was just tired this am so i rolled over.
back at it tomorrow!
definitely feeling the last couple days.
feel better than i thought i would this am, was a little sore last night.
body was just tired this am so i rolled over.
back at it tomorrow!
Tuesday, March 29, 2011
Tuesday 3-29-11
up and out this am but can't lie, little sore and slow moving....
the 3 bars of death definitely took a toll on me yesterday. stiffened up a little and feeling it.
not bad though, just know that i did some work!
warm up
run 1 mile
just an opener. 8:15 pace. move some blood thru the muscles
baseline
Turkish get-ups
10-r
10-l
55# dumbell
did 5 sets alternating right and left.
rested then did a sets of 2-2-1
felt pretty stable. may have been able to move up in weight but felt solid so kept it at 55.
work-capacity
5 rounds
30- pull-ups
30- sdlhp 50# bar
run 800m
46:00
this was a mental battle. serious grinder. broke the pull-ups into sets of 15/10/5 or 10/10/5/5 etc per round.
the sumo's were similar sets of 15/15 or 15/10/5
all the runs were sub 7:20 pace.
first round sucked. second and third were ok, turned the corner mentally and just suffered thru the last 2. little slow maybe overall but not bad. for feeling pretty spent this went well enough.
stretch
plyo
foam roll
work out the stiffness in the lower and upper back/shoulders.
solid work today. solid.
peace!
the 3 bars of death definitely took a toll on me yesterday. stiffened up a little and feeling it.
not bad though, just know that i did some work!
warm up
run 1 mile
just an opener. 8:15 pace. move some blood thru the muscles
baseline
Turkish get-ups
10-r
10-l
55# dumbell
did 5 sets alternating right and left.
rested then did a sets of 2-2-1
felt pretty stable. may have been able to move up in weight but felt solid so kept it at 55.
work-capacity
5 rounds
30- pull-ups
30- sdlhp 50# bar
run 800m
46:00
this was a mental battle. serious grinder. broke the pull-ups into sets of 15/10/5 or 10/10/5/5 etc per round.
the sumo's were similar sets of 15/15 or 15/10/5
all the runs were sub 7:20 pace.
first round sucked. second and third were ok, turned the corner mentally and just suffered thru the last 2. little slow maybe overall but not bad. for feeling pretty spent this went well enough.
stretch
plyo
foam roll
work out the stiffness in the lower and upper back/shoulders.
solid work today. solid.
peace!
Monday, March 28, 2011
Monday 3-28-11
Monday.
up early and feeling pretty solid.
warm-up
run 2 miles
8:15 pace. felt strong the whole way.
warm up deadlift and bench
10x45
8x135
"Linda" 3 bars of death
10-9-8-7-6-5-4-3-2-1
deadlift- 275#
bench press- 185#
power clean- 135#
saw this come up this am and was a bit nervous.... this is a beast...
but i set up the bars and went at it!
round of 10 was unbroken, after that i knew i would have to break it up a little . held the deadlift reps to about 6 and then added the rest. same with bench and clean.
felt pretty solid. rested as little as possible between exercises.
29:00 minutes.
pretty happy with that. pretty much left it all under the bar.
the deads were heavy, bench was doable and the cleans were more about wind than strength.
solid.
work capacity
200 double unders
worked on the groove here and tried to string a bunch together. getting better.
row 100m
3:07
wanted to get under 3:00 but was a little low on gas.
felt pretty good though.
stretch
plyo
foam roll.
what a way to start the week!
up early and feeling pretty solid.
warm-up
run 2 miles
8:15 pace. felt strong the whole way.
warm up deadlift and bench
10x45
8x135
"Linda" 3 bars of death
10-9-8-7-6-5-4-3-2-1
deadlift- 275#
bench press- 185#
power clean- 135#
saw this come up this am and was a bit nervous.... this is a beast...
but i set up the bars and went at it!
round of 10 was unbroken, after that i knew i would have to break it up a little . held the deadlift reps to about 6 and then added the rest. same with bench and clean.
felt pretty solid. rested as little as possible between exercises.
29:00 minutes.
pretty happy with that. pretty much left it all under the bar.
the deads were heavy, bench was doable and the cleans were more about wind than strength.
solid.
work capacity
200 double unders
worked on the groove here and tried to string a bunch together. getting better.
row 100m
3:07
wanted to get under 3:00 but was a little low on gas.
felt pretty good though.
stretch
plyo
foam roll.
what a way to start the week!
Weekend wrap 3-26/27-11
Saturday was the cub scout pinewood derby so that ate up pretty much my entire day.
good fun.
Sunday took the kids out to the park for a 4 mile hike.
good stuff. little active recovery and a nice walk in the woods.
good fun.
Sunday took the kids out to the park for a 4 mile hike.
good stuff. little active recovery and a nice walk in the woods.
Friday, March 25, 2011
Friday 3-25-11
FRIDAY!
man its been a long week. not sure why but it has beat me up pretty good. little tired this week and a little off my game.
up and out though and ready for some action.
warm up
row
1500m moderate pace
1000m hard and fast
500m moderate/easy
changed it up a bit this am with the row warm up.
the 1500 felt solid. easy 24/25 stroke count.
1000m fast was solid as well. higher stroke count 30/31 felt good. 3:15 not sure i could hold that pace for another 1000. would like to try and see if i can get a 6:?? 1000. we'll see
500 meter cool down easy to moderate pace.
lower back smoked pretty good from the last couple days.
baseline
3 rounds
20- wall ball 16#
20- wall ball sit-ups
moved thru this fast and well. full rom and good reps. not easy but not hard.
Strength
Front squat
8-8-6-6-4-4-2-2-1-1
10x45 w/u
8x95
8x115
6x135
6x155
4x175
4x195
2x215
2x225
1x235
1x245
235/245 was heavy. form broke down a little. back started to round a bit and my depth may have been slightly compromised. not by much mind you.
huge gains here. not that i have tested this on a while but 245 was a PR by far.
felt pretty good and just what i needed this am.
skipped the endurance/durability portion of today workout. just spent too much time squatting. not a bad thing. will make it up over the weekend.
plyo
yoga
foam roll
TGIMFF!
peace!
man its been a long week. not sure why but it has beat me up pretty good. little tired this week and a little off my game.
up and out though and ready for some action.
warm up
row
1500m moderate pace
1000m hard and fast
500m moderate/easy
changed it up a bit this am with the row warm up.
the 1500 felt solid. easy 24/25 stroke count.
1000m fast was solid as well. higher stroke count 30/31 felt good. 3:15 not sure i could hold that pace for another 1000. would like to try and see if i can get a 6:?? 1000. we'll see
500 meter cool down easy to moderate pace.
lower back smoked pretty good from the last couple days.
baseline
3 rounds
20- wall ball 16#
20- wall ball sit-ups
moved thru this fast and well. full rom and good reps. not easy but not hard.
Strength
Front squat
8-8-6-6-4-4-2-2-1-1
10x45 w/u
8x95
8x115
6x135
6x155
4x175
4x195
2x215
2x225
1x235
1x245
235/245 was heavy. form broke down a little. back started to round a bit and my depth may have been slightly compromised. not by much mind you.
huge gains here. not that i have tested this on a while but 245 was a PR by far.
felt pretty good and just what i needed this am.
skipped the endurance/durability portion of today workout. just spent too much time squatting. not a bad thing. will make it up over the weekend.
plyo
yoga
foam roll
TGIMFF!
peace!
Thursday, March 24, 2011
Thursday 3-24-11
snowy day! almost rolled over. actually reset the alarm and rolled over but then thought about it and said. F it. got up and moving into a snowy mess. yuck.
knew today would be active recovery and wanted to get some of that in.
Active Recovery
run 5k
25:35
solid tempo run. never into any kind of threshold. just hold steady at 8:15 pace.
felt surprisingly solid. had figured to get in 2 miles but when i felt better i just said f it and went for the 5k.
good stuff.
3 rounds
10- pullups
20- push ups
30- squats
rest 1 minute between rounds
worked all of these reps for form. chest to bar on the pull-ups all sets unbroken
chest to deck on the push ups
deep solid squats. feeling it here from the pistols yesterday.
felt good to get thru a few rounds of this.
Row 4k
14:30
hit the rower for a 4k. felt crappy for the first 1k. then got into it.
7:10 for 2k which was solid.
7:20 for the next 2k which included soft catching a couple strokes to fiddle with the ipod.
good tempo row. very solid.
plyo
foam roll
spent some time working out the kinks which it seemed there were many. opened up the hips and lower back.
feeling good after getting in and getting some work done. better then sleeping in!!
knew today would be active recovery and wanted to get some of that in.
Active Recovery
run 5k
25:35
solid tempo run. never into any kind of threshold. just hold steady at 8:15 pace.
felt surprisingly solid. had figured to get in 2 miles but when i felt better i just said f it and went for the 5k.
good stuff.
3 rounds
10- pullups
20- push ups
30- squats
rest 1 minute between rounds
worked all of these reps for form. chest to bar on the pull-ups all sets unbroken
chest to deck on the push ups
deep solid squats. feeling it here from the pistols yesterday.
felt good to get thru a few rounds of this.
Row 4k
14:30
hit the rower for a 4k. felt crappy for the first 1k. then got into it.
7:10 for 2k which was solid.
7:20 for the next 2k which included soft catching a couple strokes to fiddle with the ipod.
good tempo row. very solid.
plyo
foam roll
spent some time working out the kinks which it seemed there were many. opened up the hips and lower back.
feeling good after getting in and getting some work done. better then sleeping in!!
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