Thursday, October 16, 2014

Thursday - Oct. 16

Erg - drag factor #6
 - 5 minutes
 - 1296m
 -  1:55.8 ave/500m

Dynamic WU

Multi-directional Hurdle Jumps to Sprint x 8
Side Hurdle step to Sprint x 5 (r/l)

15 minutes (EDT) - 8 sets of each
 - Incline DB Bench @ 80# x 5
 - Lunge @ 115# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) - 11 sets of each 
 - 2-arm Swing (plateau buster) @ 105# x 10
 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 8 sets of each 
 - Seated Calf Raise @ 90# x 6 (r/l)
 - Standing EZ Curl @ 95# x 6
 - 1-arm Band Pushdown @ #3 x 6

Planks 3 x 60sec.
Side Plank 2 x 40 sec. (r/l)

Barbell Wrist curls @ 95# - 2 x 10
Barbell Wrist extension @ 45# - 2 x 10

ave HR 117
max HR 157

Total Time: 1 hour 45 minutes

Wednesday, October 15, 2014

Wednesday - Oct. 15

Cardio Day

Dynamic Warm-up

Road Run
 - 2.85 miles
 - 24 minutes, 44 seconds

ave HR 148
max HR 174

Elliptical
 - 30 minutes
 - cross training #1, level 6 of 20

ave HR 130
max HR 140

Recumbent Bike
 - 20 minutes
 - hill climb, level 2/20

ave HR 128
max HR 140

Tuesday, October 14, 2014

Tuesday - Oct. 14

Erg - 5 minutes
 - 1392 m
 - 1:47.7 ave500m

Dynamic Warm-up


Box Jump Series

 - 14-18-24-30"
 - 2 x 6

15 minutes (EDT) - 8 sets of each
 - Squat @ 255#x 5
 - Axle Press @ 53kg x 5

Client Training - 1 hour

15 minutes (EDT) - 10 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup - large edge x 5


5 minutes Rest

12 minutes (EDT) - 6 sets of each
 - Pistol x 3 (r/l)
 - Exercise Ball Leg Curl x 6 (r/l)
 - Lat. Raise @ 15# x 6

Toes-to-Bar (tempo 4-1-4)
 - 4 x 4

Wrist Roller
 - 3 x 10 @ 15#

ave HR 125
max HR 164

Friday, October 10, 2014

Friday - Oct. 10

Dynamic Warm-up

Up-Tempo Sprints - every 30 seconds
 - 50 yds x 10
 - 100 yds x 10
 - 50 yds x 10

ave HR 142
max HR 171

Total time - 24 minutes

Thursday, October 9, 2014

Thursday - Oct. 9

Erg - drag factor #5
 - 5 minutes
 - 1395m
 -  1:47.5 ave/500m

Dynamic WU

Band Resisted Side shuffle
 - 3 x 4(r/l) - 5 yds. back and forth fast

15 minutes (EDT) - 10 sets of each
 - Incline DB Bench @ 80# x 5
 - Lunge @ 115# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -  11 sets of each 
 - Reverse Hyper @ 70# x 8
 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 8 sets of each 
 - Seated Calf Raise @ 90# x 6 (r/l)
 - Standing EZ Curl @ 95# x 6
 - 1-arm Band Pushdown @ #3 x 6

ave HR 114
max HR 154

Total Time: 1 hour 27 minutes

Later in afternoon....

Ab Wheel
 - 2 x 20
Floor Ab circuit
 - 6 positions x 35 reps each

Wrist Roller
 - 3 sets at 10#

Wednesday, October 8, 2014

Wednesday - Oct. 8

Dynamic Warm-up

Road Run
 - 2.3 miles
 - 19 minutes 6 seconds

ave HR 139
max HR 175

Elliptical
 - 30 minutes
 - cross training #1, level 6/20

ave HR 130
max HR 142

Tuesday, October 7, 2014

Tuesday - Oct. 7

Erg - 5 minutes
 - drag factor #4
 - 1375 m
 - 1:49.1 ave500m

Dynamic Warm-up


Hurdle Jumps @ 12" x 6

 - str/lat/str x 4

Toes-to-Bar 
 - 3 x 12

Total time: 42 minutes

ave HR 110
max HR 158

Low motivation after returning from woods and climbing.