Thursday 12-20-12

happy end of days eve!

still not feeling super. grabbed a couple extra hours this morning.
hopefully back in action tomorrow.

Wednesday 12-19-12

took the day off.
still not feeling 100%. got to bed early and slept in.

back in the swing tomorrow.

Tuesday 12-18-12

Tuesday
-after the way i felt yesterday i took this am off.
-was off a little all day. just not 100% maybe 65%
-had a meeting last night anyway and got home a little late so figured the couple extra hours would help.

make at it tomorrow.

Monday 12-17-12

Monday. eh....
-woke up feeling like shit. figured it would pass. it didn't.

warm up
run 2 miles
8:00
-felt ok here. little off. not much pep.

3 rounds
5-pull ups
10-squats
10-walk outs
10-push ups
10-walking lunges.
-added in the pullups as they need work.
-felt pretty gassed getting thru this and knew i was having an off day.

squat.
10-45
8-135
6-185
5-225
5-3-1
245
285
315-1
-was hoping for 3 at 315. just had very little juice. 245 and 285 felt heavy. no snap in the legs.

Press BBB
10-45
5X10 @ 95
-pushed thru these. was gassed by the end.

Plyo
Foam roll

-just an off day. no worries.

Friday 12-14-12

TGIF!

warm up
run 2 miles
8:00 pace. solid.

10-pull ups
10- deck squats
10-walk outs
10-push ups
10-walking lunges
-just 1 extended rounds today.

Deadlift
10-45
8-135
6-185
5-225
3-3-3
245
280
315-7
-felt a little off today. not great but pulled these reps well. used the straps. form a little broken down on the last 2. probably had 1 or 2 in the tank.

Press
10-45
8-75
6-95
3-3-3
120
140
155-3
-got 3 solid reps at 155. no push. little dip and drive. failed the 4th rep.

that was it for today. running a little long. good Friday.

Thursday 12-13-12

slept right thru the alarm.
oops.
oh well. went to bed late and i guess i needed the extra rest.

back at it tomorrow.

Wednesday 12-12-12

12-12-12

warm up
run 2 miles
8:00
-solid. felt pretty good. need to keep at this.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-worked thru these steady. took a few seconds between rounds.

Turkish Get-ups
2-l/r bodyweight
2-l/r 35# kettlebell
2-l/r 35# kettlebell
2-l/r 55# dumbbell
1-l/r 65# dumbbell
1-l/r 65# dumbbell
1-l/r 65# dumbbell
1-l/r 45# barbell
1-l/r 55# barbell

-the turkish get-up is s sneaky little exercise. great movement. didn't go to heavy. tried to get the movement back. played around with the barbell just to see. would like to get some weight on those. this may be my go to on wednesday for active recovery.

Plyo
Foam roll

-solid effort. good day.