20091110

2009 November 10
by Adam Drake

1mi cross-country run (roots, trees, hills, etc): 8:14
1mi track run: 7:49

This is the first time I’ve done anything resembling a metcon in a couple of weeks and I haven’t really lost any conditioning even though I’ve gained about 10lbs over the last 3 weeks. Hooray for barbell training. I’m settling back into doing metcon-type stuff a couple of times a week again. I had a cough that prevented me from doing any conditioning work for a while.

20091109

2009 November 9
by Adam Drake

Squat 1×5x225. My hip flexor hasn’t recovered yet and I wanted to see how some light(er) squats felt. They hurt a little.

Press 3×5x120. Up another 5lbs here, which I’m happy about. My press is still terribly weak.
Chins, 13, 13, 13

20091104

2009 November 4
by Adam Drake

Squat 3×5x225, went light to see how my hip flexor felt. It’s still not right so I won’t be upping my squat until it’s better.

Press 3×5x115
Chins 11, 10, 12

20091027

2009 October 27
by Adam Drake

Row 2km

Time: 7:43

The first 500m went in about 1:40, I kept it around 1:55/500m for the remaining 1.5km

20091026

2009 October 26
by Adam Drake

Hip flexor hurt too much to squat so I did deadlifts.

1×3, 335lbs
1rep, 315lbs
3 reps, 225lbs

press 1×5, 115lbs
didn’t have a rack to work out of after that so did 3 rounds (not for time) of:
3 single arm dumbbell press, 45lbs
10 push ups

Trying to take it easy and get my shoulders/elbows back up to speed. They’ve been aching lately for some reason.

20091024

2009 October 24
by Adam Drake

run 400m
10 hindu push ups
run 400m
8 hindu push ups
run 400m
6 hindu push ups

Time: 8:29

Shoulder and elbows have been bugging me so trying to do some light and full range stuff to see if that helps get them back on track.

20091023

2009 October 23
by Adam Drake

squat 3×5, 260lbs
press 1×5, 115lbs (had to push press last rep)
press 2×5, 110lbs
chins 8, 7, 7

20091019

2009 October 19
by Adam Drake

squat 3×5, 255lbs
press 1×5, 115lbs (two reps were push press)
press 2×5 105lbs
chins 7, 7, 6

20091016

2009 October 16
by Adam Drake

3 rounds (not for time):
5 ring dips
7 chins

2 rounds of:
run 875m
Time: 3:59, rest 3:59, 3:53

The runs were not max effort, more like 75%.

20091015

2009 October 15
by Adam Drake

Deadlift 1×5, 305lbs
Deadlift 1×3, 305lbs

2 rounds of:
5 burpee pull ups
5 kb swings, 2 pood
Time: 1:29

The little metcon was just for fun, if it was full length it would have been 5 rounds.