Wednesday 1-11-12

Rest day.
wasn't sure what the plan for the day would be but i felt like i needed a extra couple hours so i rolled over.
back in the ring tomorrow.


peace.

Tuesday 1-10-12

up and out again into the cold.
got home a little late last night but got some good sleep and felt pretty good once the feet hit the floor.

warm-up
run 1 mile
7:45 pace.
3 rounds
5-pull-ups
10-push ups
15-squats
-worked thru these quick and steady. felt good to get the blood flowing.

Bench Press
8-95
5-135
3-3-3+
165
190
215-10
-feeling ok on these. think i need to experiment with my grip a little. width maybe? we'll see.
-215 was solid for 9. the 10th was a little sticky but got it out.

BBB protocol
5 rounds
10- bench at 120
10- chin ups
-first 3 rounds of chins were unbroken. minimal rest between rounds. pretty solid.

plyo
foam roll
-no met-con today as i had to bolt early. strength rest day tomorrow so longer met con and run or row. we'll see.

Monday 1-9-12

weekend wrap.
-spent Saturday with Pops splitting and stacking a couple cord of wood. good stuff! active recovery....
-spent Sunday watching playoff football! recovery!

Monday
up and out in to the early morning. i will not lie i could have rolled over but that would have negated all the good solid work last week. so off we went!

warm up
run 1 mile 7:50 pace.
-just easing the legs and lungs into it
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-solid. just moved through and got loose.

Squat
5-135
5-185
3-3-3+
205
235
265-8
-felt really good all the way thru these. 265 was good. only at 8 did it start to get a little sticky. but the depth was good and the reps were good.

BBB protocol
5x10 @ 145
worked through these fairly quickly. rest about 1:00 between sets
felt good. good depth etc..

Met-con
6 rounds
30 yard 180# prowler push
30 yard sprint
rest 30/45 sec between rounds
-figured it was time to get back with the prowler. loaded up 180 on the bars and went at it. not sure what the prowler weighs? have to look that up. pushed it fast for 30 yard and then sprinted back to the start.
-brutal.

Plyo
Foam roll.

-back at it tomorrow. peace

Friday 1-6-11

TGIF! or whatever....
up and out into the not as cold am. nice. better at 20 than 10.

Warm up
3 rounds
run 400m 7:45pace
5-pull ups
10-push ups
15-squats
sampson stretch
-same drill here. will build the runs up to 800m probably next week and maybe add some reps to the rounds but trying to keep it as a warm up only.
-felt good to get the body moving.

Press
8-45
5-65
5-85
5-5-5+
100
115
130-9
-these were strict solid presses. no drive no push. felt pretty good. the weight wasn't super high but the reps were good and i was happy with that.

BBB protocol
5x10 @ 75
these always seem so light and by the third set they hurt like hell!! hopefully they are helping!! think so. gotta stick to the program.

Met-con
5 rounds
run 400m
12-pull-ups
-lost track of the time. maybe 12 minutes? the last 2 sets of pull ups were rough. 3's and 2's and a couple singles. ouch.
-the runs were at 6:30 or under. seemed to be a good pace. was feeling it by the end.
need to get a solid grip on the met-cons. little more focus. will re-evaluate this next week. hmm.

foam roll
plyo
-feeling much better here. body recovering nicely.
-most likely taking the weekend off. maybe a easy trail run. we'll see.

Thursday 1-5-12

up and out even though i really wanted to roll over and stay under the covers. argh. but keeping the momentum going here.....

warm up
3-rounds
run 400m
5-pull ups
10-push ups
15-squats
sampson stretch
-again worked thru this just to get loose and warm. felt pretty good.

Deadlift
5x135
5x185
5-5-5+
205
235
275-11!
-felt pretty solid. used straps for the last set and pulled 11 pretty easy... pretty easy? they didn't feel too bad. happy with this. good stuff

Met-con
5 rounds
9-deadlift @ 160
12- hand release push ups
15-24" box jumps
-moved thru these fairly quickly. all the deads were unbroken. the box jumps slowed me down. need to work on the speed on these. although have been reading about the possibility of injury due to too many box jumps...we'll see.

plyo
foam roll
-still feeling it in the legs and the back tightened up a little by the 5th round. spent a little time working it out. need to focus more on this and maybe get in a yoga session or 2. we'll see.

Wednesday 1-4-12

active recovery.
definitely feeling the last couple days...

Warm-up
run 1 mile.
-8:15 pace. conversation pace. just ease the legs into gear.

3 rounds
10-deck squats
5-walk outs
10-hand release push ups
-felt good to get mobile and combine a warm up and some plyo type moves.
-felt pretty solid after.

Strength/Skill
5 rounds not for time
2- turkish get-ups w/35# kettlebell
2- handstand push ups
-worked thru this like a strength workout. take time with the reps. focus on the form. felt pretty solid. first set of handstand push ups weren't great, the other 4 sets were solid. good skill work.

Met-con
row 2k
7:01
-argh! wanted sub 7:00. so close......... will have to chase that again. maybe do this as a tt once a week. we'll see.

plyo/foam roll
-sore. had to spend some time working the kinks out of the legs. feeling the squats.

peace!

Tuesday 1-3-12

up and out into the chilly morning. maybe winter is finally here...

Warm up
3 rounds
run 400m 7:45 pace
5-pull ups
10-push ups
15-squats
sampson stretch
-just getting the body grooving

Bench Press
5-95
5-135
5-5-5+
155
180
205-10
-solid all the way thru these. felt strong.

BBB protocol
5x10 @ 135
superset with 10 dips
-last couple sets of these were hard. percent called for lighter than 135 but i left it on the bar anyway. felt solid all the way thru but definitely a smoker.

Met-con
2x800m
2:00 rest between
6:25 pace for the 800m runs. felt pretty good. pace was fast and felt the squats from yesterday in the legs.

plyo/foam roll

working my way back into the groove and digging it.