Thursday 2-28-13

really wanted to roll over this am.... but got up and got out..

run 1 mile
7:30
-solid.

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

Deadlift- deload
10-45
8-95
5-5-5
145
185
225
-solid work thru these.

Floor Press- bbb
10-45
5x10 @ 135
-these felt solid.

Met-con
5 rounds
6-deadlift 135#
9-kettlebell swings
12-burpess

rest 2:00

3 rounds
6-dl
9-kbs
12-burpees

-brutal as to be expected. actually wasnt so bad. burpees always suck.
-felt pretty solid.
-moved quickly and fluidly.

Plyo
Foam roll

-good day. glad i didn't go back to bed...

Wednesday 2-27-13

Wednesday


run 2 miles
7:30 pace
-solid effort here again. steady.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Met-con
AMRAP 15min.
10-tire flip in and outs
30-kettlebell swings
30-wall ball

-3 rounds + 10 tire flip in/outs
-brutal beast of a met-con.... brutal...
-4 rounds are possible but will be hard...
-moved pretty fast, felt pretty solid.

Bench- deload
10-45
5-95
5-5-5
105
135
155
-easy. paused at bottom.

RDL- BBB
3x8 @ 155
-solid. felt good to stretch them out a bit.

Plyo
Foam roll

-good solid work today...

Tuesday 2-26-13

Tuesday-

Rest Day.

-had late meetings last night. slept in.
-no worries. Deload week continues....

Monday 2-25-13

Monday
De-load week

run 2 miles
7:30 pace.
-solid here. stepped up the distance a bit

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

Squat-Deload
10-45
6-95
5-5-5
140
175
210
-all solid reps. focused on form and drive out of the bottom.

Press-BBB
10-45
3x10@95
-felt pretty solid thru these

Met-con
AMRAP 20min
row 500m
25-hand release push ups

plyo
foam roll

-solid Monday. looking to recharge this week.

Friday 2-22-13

tgif!

warm up
run 1 mile
7:30 pace.
-this has become the standard pace now. solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Press
10-45
8-75
5-95
5-115
5-3-1
135
155
175-fail
165-3
-155 needed a little dip and drive off the bottom. 175 wasn't going up.
-reracked with 165 and got 3 with a drive off the bottom.
-will be resetting this and a couple other lifts after the deload week.

Squat BBB
5x10 @ 185
-solid. fast. tired.....

Met-con
10-9-8-7-6-5-4-3-2-1
tire flip
squat
push ups
-this was solid work. wasn't super motivated and this helped.

Plyo
Foam roll
-spent some extra time on this.
-still sore and tired. tough week.

looking ahead to a deload and reset.

Thursday 2-21-13

Thursday...little tired this am...

warm up
run 1.5miles
7:30 pace.
-solid here. this pace has gotten easier..

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-tight. hamstrings are worked.

Deadlift
10-45
8-135
6-185
5-225
5-3-1
275
315
350-f-f
315-5
-350 was glued to the floor today. grrrr
-should have known as 315 felt a little sticky.
-off day. contemplating a reset across the board. we'll see.
-definitely an off day as i pulled 330 for 5 last week.

Floor Press
10-45
10-95
5x10 @ 135
-these felt pretty solid.

Met-con
shuttle runs
10-20-10
w/16# med ball
w/o med ball
-recover 20-30 seconds
8 rounds?

plyo
foam roll

-definitely off my game today...
-oh well. see how the presses go tomorrow.

Wednesday 2-20-13

Wednesday

warm up
run 1.5 miles
7:30 pace.
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff. hammies tight.

Met-con
10 rounds
max rep pull ups
sprint 100y
recovery is walk back to bar.
-yikes.
-wanted to try to get sets of 10 pull ups
-got them for 3 rounds, then to 8, then 6 etc...
-grip was the limiter and fatigue.
-good solid effort all the way thru. gassed.

HSPU
-skill work
-practice
-played around a little. gotta get more comfy with this.

Row
2k
7:25
-solid effort. consistent pace.
rest 2-3 mins

row 1k
3:15
-faster. solid.

plyo
foam roll
-hams are tight. spent some time on them.
-looking forward to some heavy deads tomorrow...