Friday, January 20, 2017

Friday - Jan. 20

Dynamic Warm-Up / Jump Rope 2 minutes

Shoulder Blaster @ 2.5#

2 Rounds
 - Burpee - 60 sec.: 17, 15
 - Sandbag Squat @ 60# x20
 - 2-arm Swing @ 32kg x20
 - Dips (max): 25, 30
 - Crunch x50
 - Barbell Thruster @ 95# x60sec: 10, 8
 - Plank - 60sec.
 - Dips (max): 22, 25
 - DB complex @ 15# x20
 - 24" Box Jump -60sec.: 18, 17

2 Rounds
 - crunch x25
 - reverse crunch x25
 - double crunch x25
 - plank 60 sec.

Thursday, January 19, 2017

Thursday - Jan. 19

KB Snatch
 - 10 minutes
 - 24kg
 - 14 rpm
 - aveHR 123
 - maxHR 140

Break for clients.....

Pool Swim
 - 300yds - 6:06
 - 15 x 100 yds. on 6 breathes rest - (2:11-2:25/100)
 - 200yds. kick w/ fins on back in streamline

Wednesday - Jan. 18

Dynamic Warm-up / Jump rope 2minutes

10 Rounds
 - jumping jacks x10
 - squat x10

3 Rounds
 - 2-arm Swings @ 32kg x20
 - Pullups x10, 8, 6, 4, 2 (30sec. rest betweem)
 - DB row @ 55# x20 (r/l)
 - 4-count flutter kick x25
 - leg lever x25
 - plank 60 sec.
Time: 31:40
 - aveHR 110
 - maxHR 143

Tuesday, January 17, 2017

Tuesday - Jan. 17

10 Rounds
 - jumping jacks x10
 - pushup x10

3 Rounds
 - bench press @ 135# x20
 - burpees in 60 sec.: 16, 16, 16
 - crunch x25
 - military press @ 65# x20
 - dips (max): 15, 15, 15

Abs
 - crunch x25
 - cross body crunch x25 (r/l)
 - reverse crunch x25
 - double crunch x25
 - plank 60 sec.

Shoulder blaster @ 5#

Break for Client....

Pool Swim
 - 300 yds. warm-up - 6:10
 - 30 x 50yds. on 5 breath rest
 - 200 yds - kick w/ fins on back - 4:13
2000yds total
 - swimming after lifting did not make swimming any easier and I never really felt smooth and controlled today.

Monday, January 16, 2017

Monday - Jan. 16

KB LongCycle
 - 10 minutes
 - 14kg
 - 10 rpm
 - aveHR 118
 - maxHR 162

Abs
 - crunch x25
 - reverse crunch x25
 - double crunch x25
 - plank @ 60 sec.

10 Rounds
 - jumping jacks x10
 - pullup x5

3 Rounds
 - pullup (max): 13, 11, 12
 - DB complex @ 17.5# x20
 - decline situp @ #1 x25
 - pullup (max): 11, 10, 10
 - hanging knee raise (ab straps) x25
 - pullup (max): 8, 9, 9
 - plank @ 60 sec.

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

Lunch and clients...

Road Bike indoor trainer
 - 53:02
 - ave cadence 87 rpm
 - aveHR 143
 - maxHR 170
 - distance 19.8
 - increased gearing every 10 minutes.

Sunday, January 15, 2017

Sunday - Jan. 15

Trail Run w/ Kilo
 - Wooster Memorial Park
 - ran the course Loop for the upcoming Super Bull 50k
 - 7.24 miles
 - 1:21:15
 - aveHR 158
 - maxHR 183
 - legs felt a little heavy at first but overall was very happy and no late Run breakdown in the hips/legs.  My goal for the 50k is to be able to run the first 2 laps in full and then run walk the next 2 laps as needed.

Saturday - Jan. 14

Hike w/ Kilo
 - Wooster Memorial Park
 - 3.94 miles
 - 1:14:53

Tele-ski
 - Boston Miils
 - 2:59:29
 - 4567' of descent