Tuesday 3-19-13

Tuesday.
snowy...

run 1 mile
7:19 pace.
-felt pretty good with this.

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

Bench
10-45
10-95
8-135
6-165
5-3-1
190
220
245-4
-felt a little off this am. didn't feel super strong. just ok.

RDL-BBB
10-45
5x8@ 185

met-con
3 rounds
10-chins
10-squats
10-push ups
-worked thru this quick. just wanted to get a little something in.

plyo
foam roll

-not super motivated on this snowy am.
-not a bad day regardless.

Monday 3-18-13

Monday.

run 1mile
7:19 pace.
-stepped it up a little. felt pretty good.

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

Squat
10-45
8-135
6-185
5-3-1
235
270
300-8
-8 solid reps at 300. the last 2 were tough. but solid.
-happy with this. much better than the last round. working back up..

Press-BBB
10-45
5x10 @ 75
-solid work here.

Met-con
10m AMRAP
5-115# shoulder to overhead
10-115# deadlift
15-24" box jumps
-5 rounds
-felt pretty flat. but got 5 solid rounds. fresh maybe 7 or 8? not sure. slow on box jumps.

plyo
foam roll

-good Monday morning....

Friday 3-15-13

TGIF!

run 1mile
7:30

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty solid thru the warm up.

Press
10-45
8-75
6-95
3-3-3
105
120
135-6
-6 solid reps. felt pretty good. probably had 1 or 2 in the tank but they would have gotten sloppy.

Deadlift
10-135
8-185
3-3-3
230
265
295-12
-got 12 solid reps at 295. good form. good speed. feeling better about these. still keeping with the reloaded weights and working up.

Met-con
6 rounds
5-R/L kettlebell snatches 53#
10-tire flips
-good finisher.

plyo
foam roll

-looking forward to the weekend.

Thursday 3-14-13

Thursday
-alarm fail.....
-thought i snoozed it...

oh well this time change is still kicking my ass...

back in tomorrow..

Wednesday 3-13-13

Wednesday the 13th? good or bad...
up and out.

run 1.5 miles
7:30 pace.

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

Met-con
deck of cards
-same protocol as last week.
-little faster. solid effort.
-squats, burpees, push-ups, KBS 54#

Bench
10-45
8-95
6-135
3-3-3
180
205
230-8
-felt pretty solid considering the met-con prior.

plyo
foam roll

-all in all a great workout. good effort. still dragging a little with the time change.

Tuesday 3-12-13

Tuesday
alarm fail this am...... boo...

oh well. will be back at it tomorrow am.

Monday 3-11-13

Monday...
-spent the weekend camping. was great but a couple late chilly nights in the tent and being on my feet most of the day etc... plus the time change..i was dragging a little this am.

Run 1 mile
7:30
-feeling it a little. just tired

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-back a little jacked up. tight.

Squat
10-45
6-135
5-185
3-3-3
220
250
285-1-1-6
-low back was feeling weak. first 2 tries at 285 i just didnt have a good set up. got a rep. went down and just felt off. put the bar down. was getting loose in the bottom.
-reracked and went after it. got 6 solid reps. feeling it a little today..

Press-BBB
10-45
5x10 @ 75
-solid.

Met-con
3 rounds
row 500m
30- KBS 53#
20-dips/hrpu
-solid. felt tired. felt it in the swings. true American swings with the 53 was beating me up today.
-had to sub a set of hand release push ups as my dip bar got occupied.
-glad i got this in.

Plyo
Foam roll
-spent some time on the back which felt fine. just weak under load. weird.

back at it tomorrow. hope to have adjusted to the time change by then.