Monday 9-30-13

Monday...

warm up

run 1 mile
7:40
-felt solid.

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

Squat- Deload
10-45
5-5-5
140
170
210
-standard deload.

Met-con
10 rounds
1-135# clean and jerk
5-pull ups
10-push ups
15-squats
-felt pretty solid.
-definitely interesting to add the clean and jerk.
-pretty smoked....

-off to the salt mines..

Happy Monday.

Friday 9-27-13

TGIF!!

Dynamic warm up

run 1 mile
7:40
-standard. easy.

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

Deadlift
10-45
6-135
5-225
5-3-1
270
305
340-6
-pulled 6 pretty smooth.
-back started to round a little so that was it at 6
-definitely had a few in the tank.

Press
10-45
5-75
5-95
5-3-1
115
130
145-4
-got 4 solid reps.
-went for 5th but no go.

-solid day. made up for yesterdays skip.
-might try to get a run in tomorrow. we'll see.

Thursday 9-26-13

Thursday..

-rolled over.
-tired..

make at it tomorrow.

Wednesday 9-25-13

Wednesday

dynamic mobility warm up

run 1 mile
7:40
-felt solid.

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

met-con
3 rounds
run 400m
30-53# russian swings
20-24" box jumps
10-pull ups

18:00 +/- on the wall clock.
-runs were at 6:50, 7:00, and 7:30.
-last run was tough..
-all pull ups unbroken.
-broke the last set of swing into 15/15 and the box jumps were slow...
-out of practice on the jumps.
-totally gassed by the end...

-foam roll

-off to the salt mine.

Tuesday 9-24-13

Tuesday

dynamic/mobility warm up

no run today..

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

Bench
10-45
6-135
6-185
5-3-1
205
230
255-3
-3 solid reps. needed a little spot on 3rd. wouldn't have gotten a 5th without help.
-right elbow feels a little jacked up...

-fairly easy day today.

Monday 9-23-13

Monday...

Mobility warm up

run 1  mile
7:50.

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

Squat
10-45
6-135
6-225
5-3-1
260
295
330-3
-got 3 solid reps. felt a little sluggish and the form got a little off toward the end of the 3rd rep.
-probably had 1 maybe 2 in the tank but they would have been ugly..

-that was it for Monday..
-Happy day. Off to the salt mines.

Friday 9-20-13

Friday... TGIF!

warm up.

run 1 mile
8:00

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

Deadlift
10-45
8-135
6-185
5-225
3-3-3
250
290
325-10
-felt strong. chalk only. no straps.

Press
10-45
6-75
3-3-3
105
120
140-5
-five solid reps. missed on the 6th.

-that was it for today. off to salt mines.

big weekend. crew races for Matt and then a trail building clinic on Sunday.