Friday 4-27-12

alarm fail......
grrrrr.
woke up about 5:15 and realized that the alarm never went off. crap.
oh well.

looks like i will be getting in an am workout tomorrow!

Thursday 4-26-12

rest day.
taken a beating the last couple of days and was feeling last night.
woke up a little stiff and decided to give the body a chance to catch up.

back in the ring tomorrow.

Wednesday 4-25-12

up and out.

warm up
run 1.5 miles 7:50 pace

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunge

-moved thru this fast. added a half mile to the warm up run and will continue to bring it up to 2 over the next week. the 3 rounds are tough but felt solid. excellent opener.

Bench Press
8-95
5-125
5-155
5-5-5
175
195
225-8
-felt strong all the way thru these. 8 solid reps at 225.

Met-con
5 rounds
3-135# power clean
6-pull ups
9-kettlebell swings
run 125 yard

-did these on the turf field. all rounds unbroken. the runs were down, back, down, back on the foeld. not full sprints but had to change direction, accelerate etc.. This was good stuff. pretty smoked after.

plyo
Foam roll

looking forward to a solid week and a big weekend coming up.

Tuesday 4-24-12

back in the game.

warm up
run 1 mile
3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Squat
8-135
5-175
5-205
5-5-5
215
250
285-5

Met-con
3 rounds
run 400m
8-deadlift at 185
10-pull ups
12-hand release push ups

plyo
foam roll

-so back in the ring today. felt pretty solid. moved thru the warm up quickly and fluidly.
-the squats were solid. 215 and 250 were good. 285 got a little heavy on the 4th rep and the 5th was a battle. got it and was very pleased.
-met-con went well. had thought about 5 rounds but was smoked after 3. didn't want to overreach on the first day back. need to incorporate more of this style workout.
-little plyo and foam roll and hit the road. felt good to be back. gotta remember to put the feet on the floor in the am and just get it done!

Monday 4-23-12

so last week was a wash. no motivation, some late meetings and the week just disappeared.
grrr.
the weekend was a different story.
great weekend with the scouts at Gettysburg!
10 mile hike on Saturday. rain Sunday but still a good time checking out the sites etc..

Slept in this am.

Back in the game tomorrow.

Monday 4-16-12

Weekend wrap.
worked in the office Saturday and then in the yard till early pm. humping lawn debris and cutting grass etc...
good deay out in the nice weather.

Sunday
got up to stewart to roll a lap of SSAP course and do some final pre-race prep.
got in 18 miles. felt sluggish. ok at times but dead at others. weird.

Monday
rolled over this am. rest day. body is cashed. back in tomorrow.

peace.

Thursday 4-12-12

Thursday. needed to get up an move this am. really needed to. didn't want too but did!

warm up
run 1 mile

10-deck squats
10-walk-outs
10-pull ups
10-push ups
25y-bear crawl
10-burpees

Deadlift
8-135
5-185
5-225
3-3-3+
240
275
310-8!
-felt solid all the way thru these. 8 good hard reps at 310! probably left 2 in the tank but the form was starting to break down a little. good stuff.

BBB
5x10 squat @ 160
-moved thru these quick. maybe 1-2 min rest between sets tops. explosive reps. speed out of the bottom.

Met-con
run 1 mile
7:35 pace. just a finisher more than a met-con.

good morning over all.