Tuesday, August 22, 2017

Monday - Aug. 21

Squat (275# max)
 5 x 125, 150, 180, 205#
 5+ @ 235# x 7

After Work.....

Trail Run w/ pups
 - Wooster Memorial Park
 - 1.78 miles
 - 20:12
 - 11:21 pace
 - aveHR 134
 - maxHR 153

Saturday, August 19, 2017

Saturday - Aug. 19

Trail Run
 - Wooster Memorial Park
 - 7.6 miles
 - 1:21:50
 - 10:45 pace
 - aveHR 149
 - maxHR 172

Friday - Aug. 18

After Work....

Mountain Bike
 - Vultures Knob + road to/from
 - 12.95 miles
 - 1:09:22
 - aveHR 146
 - maxHR 169
 - this was also my fastest lap ever at Vultures Knob (43:17). My initial goal for the year was to break 45 minutes and am very stoked to have accomplished that. Now to get under 40 and play with the really fast kids.

Friday, August 18, 2017

Thursday - Aug. 17

Seated Calf Raise
 5x 45, 70, 105, 130, 130, 130#

After Work....

Mountain Bike
 - Vultures Knob
 - 6.36 miles
 - 52:55
 - aveHR 135
 - maxHR 162

Wednesday, August 16, 2017

Wednesday - Aug. 16

1 to 10
 - 20 yds. down/back (these went 1 to 10 as well)
 - telephone pole clean and press from the end, not the whole pole obviously.
~ 30 minutes to finish

Trail Run
 - Wooster Memorial Park
 - 2.66 miles (ran 2 then hiked out, dizzy and lightheaded.  Sugar crash from Log PT, only 45 minutes between and I didn't eat anything which was a mistake)
 - 33:35
 - pace 12:38
 - aveHR 137
 - maxHR 158

Tuesday - Aug. 15

Seated Calf Raise
 5x 45, 70, 105, 115, 130, 140, 140#

Lunch....

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 45, 50, 55, 60kg
 1x 65, 70, 75, 80, 85kg
 1x 90, 95, 100kg
 - the front squat became the limiting factor. not much of a surprise.

After Work....

Mountain Bike
 - Vultures Knob + road to and from
 - 12.81 miles
 - aveHR 144
 - maxHR 173

Tuesday, August 15, 2017

Monday - Aug. 14

KB LongCycle
 - 3 minutes Work / 5 minutes Rest
 - 8 rpm @ 12kg, 16kg, 20kg, 24kg, 28kg
 - 28kg @ 6 rpm x 1 minute

KB 1-arm LongCycle
 - 4 minutes @ 12-10rpm, switch arms every minute
 - 28kg

Humbling to remember playing with the red 32s for many sets and reps.  I was tremendously durable and 'in shape' years ago.  Getting there again, but humbling to remember years past.

After Work....

Trail Run
 - Wooster Memorial Park
 - 3.79 miles
 - 45:55
 - pace 12:07
 - aveHR 144
 - maxHR 172