Friday, September 23, 2016

Friday - Sept. 23

Dynamic Warmup/Jump Rope 2minutes

Road Run
 - 1.0 miles
 - 7:58.1
 - aveHR 146
 - maxHR 162

Erg
 - 2000m, drag #6
 - 6:35.7
 - 1:38.9 ave500m
 - aveHR 163
 - maxHR 175

4 Rounds
 - 1/4 mile run
 - 20 woodchopper squat with 25# DB
 - 10(r/l) woodchopper lunge with 25# DB
Time: 16:30

3 Rounds
 - 5x Deadlift @ 275#
 - 5x hang clean @ 135#
 - 5x clean @ 135#
 - 5x thruster @ 135#
 - 50x ab of choice:
 - 1-minute Plank
Time: 16:16

4 Rounds
 - 50 yds run hard
 - 50yds. run easy
 - 20 sec rest

The 2000m row killed me for the rest. Dragging through the finish.

Thursday, September 22, 2016

Wednesday - Sept. 21

KB Snatch Set
 - 6 minutes, single arm switch
 - 24kg
 - 20rpm
 - aveHR 131
 - maxHR 143

Later in the evening.....

GoRuck training event here at DS:

Warm-up w/ rucks on:
Various sets and reps of
- pushup
- squat
- 4-count flutter
- leg lever
- rolling left/right
 - up-downs

30 reps (partner up)
- sandbag burpee w/ overhead press
- 40# bag with rucks on

Team carry of telephone pole down hillcrest (south)

Grosjean Park.  ½ into park and then into the river
- pushups/burpees/flutter kicks/leg levers/rolling

Leap Frog out of the park

Back uphill to stashed telephone pole. Carry pole back to gym.

Definitely a butt kicker but everyone performed well.

Wednesday, September 21, 2016

Tuesday - Sept. 20

Dynamic Warmup/Jump Rope 2 minutes

Recumbent bike
 - 30 minutes
 - level 6/20
 - distance 7.20
 - aveHR 112
 - maxHR 119

Pullups x2, 4, 6, 8, 10
 - pushup x20 and situp x20 between

5 Rounds
 - pullups (max): 13, 12, 10, 10, 10
 - pulldowns @ 120# x15
 - burpees in 1 minute: 12, 13, 12, 12, 13
 - abs of choice x50: crunch, reverse, double, leg lever, scissor
 - plank 60sec.
Time: 34:43
 -aveHR 107
 -maxHR 142

Break for a client...

3 Rounds
 - bench press @ 205# x5
 - db complex (curl/press/french press) @ 17.5# x15

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

Later after work.....

Pool swim
Warm-up:
100yds Freestyle Stroke
100yds Breast Stroke
100yds Side Stroke

2x 100yds

4 Rounds, every 2:30 min.
 - 25yds underwater swim
 - Breast Stroke back to start

The swim did not feel smooth and good today.  Still tired from the weekend.

Sunday, September 18, 2016

Sunday - Sept. 18

Wooman Bike Tour
 - 102.8 miles
 - 6:01:21
 - 5,616' of elevation gained
 - aveHR 138
 - aveHR 163
 - aveMPH 17.1

Amazed with how well I felt for this, I was a bit worried going long on back-to-back days. I was pulled along with a couple of other guys and I was fortunate to keep up and finish strong.  Fitness is really coming along. I'll be resting Monday.

Friday, September 16, 2016

Saturday - Sept. 17

Vulture Knob 6 hour mountain bike race
 - 2 man team, Jim and I alternated laps
 - 16.6 total miles
 - aveHR 153
 - maxHR 173
Lap Times:
 1- 1:00:01 - broke my crank arm, ran back put my pedals on Jim's bike and finished the lap.
 2- 49:03
 3- 52:13

We both finished 3 laps in the 6 hour period which was our goal.  I was able to borrow a pedal for me 2nd and 3rd laps, it was still a size smaller than mine but much better than Jim's which was much smaller. Overall a great time riding bikes in the woods.

Thursday, September 15, 2016

Thursday - Sept. 15

DynamicWarmup/Jump Rope 2 minutes

Erg - drag #6
 - 2000m
 - 6:40.9
 - ave500m 1:40.2
 -aveHR 154
 -maxHR 167

Pullups x10, 8, 6, 4, 2
 - 20 pushup and 20 situps between each set
Time: 7:54

4 Rounds
 - 200yds. run easy
 - 200yds. run fast
 - 20 squats
 - 20 half squats
Time: 13:00

4 Rounds
 - 200yds. run easy
 - 200yds. run fast
 - Barbell Thruster @95# x10
 - 24" Box Jump x10
 - Lunge x10 each leg
Time: 17:14

4 Rounds
 - max pullups: 15, 11, 10, 10
 - max pushups: 50, 40, 30, 35
 - 25 situps in 30seconds: 25, 25, 25, 25
Time: 19:20

Break for clients (1.75 hours).....

Road Run
 - 1.5 miles easy
 - 13:46
 - pace 9:11
 - aveHR 145
 - maxHR 159
 - 1.46 miles fast(er)
 - 11:12
 - pace 7:42
 - aveHR 165
 - maxHR 175

Later in the evening.....

Pool Swim
Warm-up - 4 x50yds
1) 10x25yds sprint - 30sec. rest between
2) Hypoxic ladder
 - 50yds @ 2 strokes/breath
 - 50yds @ 3 strokes/breath
 - 50yds @ 4 strokes/breath
 - 50yds @ 5 strokes/breath
 - rest 60sec. between efforts
3) Treadwater - 10 minutes

Wednesday, September 14, 2016

Wednesday - Sept. 14

DynamicWarmup / Jump rope-2minutes

Road Run
 - 1.0 miles
 - 7:40
 - aveHR 148
 - maxHR 167

3 Rounds
 - Squat @135# x15
 - Situp x50
 - Deadlift @225# x5
 - 4-count Flutter Kick x50
 - Power Clean @135# x5
 - Air-Dyne bike - 5 minutes
Time: 37:10
 - aveHR 121
 - maxHR 154

10 Rounds
 - Jumping jacks x10
 - Pushups x10
Time: 3:52

45# bumper plate flip
 right x 10
 left x 10

Bench Press @185# Pyramid x10,8,6,4,2
 - x50 crunches and 60sec. plank between each set of bench
Time: 19:35

Sandbag Get-up Set
 - 10 minutes @ 60#
 -  50 total reps