Wednesday 11-30-11

ending up having to cover a meeting last night and didn't get home till 10. argh.
still in a funk this am. feel better than yesterday bit not 100%. argh.
rolled over and said blah!
back at it tomorrow. good thing its a deload week!

Tuesday 11-29-11

wrap -up and a few days rest.

Took Friday off and went into NYC to hang with the fam. great time. ran a few errands in the early evening and then just chilled.

Saturday-
hit the gym for a deadlift session. solid!
typical workout. warm up run and 3 round blaster
deads
then a little deadlift and row met con. yowzah! good stuff!

Sunday
took the kids for a hike at the park. 3 miles or so. great weather and nice to be outside.

Monday and Tuesday.
took the last 2 days and slept in. little burnt from the holiday maybe? just a little tired etc..
this week is a deload week so will get up and after it tomorrow then back to a new round next week.

feeling the post holiday bloat.....argh...but it was worth it....ummmm pie.....

back into the groove.

Thursday 11-24-11

turkey day and turkey trot.

5 mile turkey trot.
37:20 on the race clock.
-pretty solid. ran it faster last year but only a slight bit. got stuck in traffic at the start and lost a bit of time. solid effort and happy with it.
-went home to fry a turkey and feast!!

peace!

Wednesday 11-23-11

rest day.
going to run the 5 mile turkey trot tomorrow so i figured i would roll over and catch an extra hour or 2.

Tuesday 11-22-11

so i didn't want to get up this am.... but i did....and it was well worth it.
warm up
run 1.5 miles 8:00 pace
3 rounds
5-pull ups
10-push ups
15-wall ball
felt good on the run. better than i would have thought. initially i figured just do maybe a mile but felt good so let it ride for a little longer.

Bench press
10-45
10-95
8-125
6-155
5-3-1+
175
200
225-8 reps
-felt pretty solid all the way thru. not bad.

5x10 @ 135
-finisher. these were solid. no issue.

Met-con
5 rounds
6-30" box jumps
12-dips
30-double unders
-moved thru this quick and efficiently. the first couple rounds of double unders were good. the last couple a little shakier. used the 30" box to get a little different edge to it. lower reps but higher jump. dips were a good finisher after the bench work. 

plyo
foam roll

-back at it tomorrow!

Monday 11-21-11

Monday and short week ahead.
had a good weekend. got out for a 4.5 mile run yesterday and felt solid. hilly loop by the new house. yikes. this loop is a lot more challenging then the old one!! but i think that's a good thing!!

warm up
run 800m
3 rounds
5 pull ups
10 push ups
15 squats
-only 1/2 mile run this am. didn't fell like pushing it after yesterday. just warming up the legs.
-standard issue thru the 3 rounds. quick.

Squat
10-45
10-135
8-185
6-205
5-3-1+
225
250
280-5
-5 solid reps at 280. wasn't feeling great today but was happy with the 5 reps i got.

met-con
5 rounds
10-squats 155
10-plyo push ups with ball
row 250m
12-13 minutes +/-
solid effort. brutal and effective!

skill work
2 sets of 3 wall walks
-little practice,skill, core, etc...
3x 30:10 planks
30 secs on 10 sec off

plyo
foam roll

Thursday 11-17-11

rest day.
yeah i rolled over. maybe should have taken yesterday off...

no worries. just wasn't feeling it this am.

back in the groove tomorrow maybe double up the deads and the press. we'll see or press saturday am.