Friday, November 24, 2017

Friday - Nov. 24

KB 1-arm Clean + Press
 - 20 minutes, switch arms every minute
 - 28kg @ 12 rpm
 - aveHR 142
 - maxHR 166
 - definitely working harder with the 28kg, but kept it smooth.  I've got a few weeks here before I start to think about using the 32kg.

Thursday - Nov. 23

Trail Run w/ Josie and pups
 - 4.19 miles
 - 43:38
 - 10:25 pace
 - 385' of elevation
 - aveHR 142
 - maxHR 164

Wednesday, November 22, 2017

Wednesday - Nov. 22

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Set
 - 24kg
 - 6 minutes
 - 8 rpm

Rest 10 minutes

KB Clean+Jerk
 - 2 minutes @ 28kg
 - 8 rpm

Client.....

KB Snatch - warm-up
 - 2 minutes @ 24kg
 - 16 rpm

Main Set
 - 8 minutes @ 28kg, switch arms every minute
 - 16 rpm
 - aveHR 137
 - maxHR 187

Client, Lunch.....

Bench Press (285# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205, 220#
 5x3 @ 235# on 3:00 x 7 last

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Clients....

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Clients.....

Hanging Knee Raise
 3x 20

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8
Dips 2x10

Tuesday - Nov. 21

Dynamic Warm-up / Jump Rope - 60 sec.

Agility Rings
 - Double x6
 - Single x6

Squat (315# max)
 5 x 135, 160, 190#
 3x 220, 250#
 3+ @ 285# x 6

Pistol - 11" box
 3x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise - only the last set was able to be done unassisted by hands.
 x5, 5, 5

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster 1x
 - 5# dumbbells

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 -  4.57 miles
 - 47:36
 - 10:25 pace
 - 525 ft. of elevation
 - aveHR 142
 - maxHR 162

Monday, November 20, 2017

Monday - Nov. 20

KB LongCycle
 - 6 minutes
 - 24kg x 8 rpm

Rest 8 minutes

KB LongCycle
 - 2 minutes
 - 28kg x 8 rpm

Rest 5 minutes

KB LongCycle
 - 1 minute
 - 32kg x 8 rpm

DeCline Situp @ #2
 3x 20

Clients, Lunch, Clients....

Spin Bike
 - 30 minutes
 - aveHR 144
 - maxHR 162

Clients...

Sledge Lever to nose
 8# (r/l) x 10, 10, 10

Saturday - Nov. 18

Dirty Dirty 12k race
 - Cuyahoga Valley National Park
 - 7.42 (on watch)
 - 1:03:42
 - 8:35 pace
 - aveHR 167
 - maxHR 180
 - 18th overall of 216
 - 2nd of 23 in the 35-39 age group

Very happy with my overall performance today.  Weird for me to say/think a 12k race isn't too long, but it still is.  I thought I could run strong for this distance, but it wasn't a priority race so I didn't taper going into it.  I went out fast 8-8:30 pace and held that through mile 4.  I had to dial it back to 9-minute pace for the next 2 miles before finishing strong, the last 0.5 miles being 7:15 pace.  

Friday, November 17, 2017

Friday - Nov. 17

KB 1-arm Clean+Jerk
 - 20 minutes, switch arms every minute
 - 24kg @ 12 rpm
 - aveHR 126
 - maxHR 147

35s plate pinch pass around the body
 x6, 6, 6, 6

Lunch....

Spin Bike
 - 60 minutes
 - aveHR 120
 - maxHR 142