Friday, October 19, 2018

Friday - Oct. 19

Jump Rope 2 minutes

Agility Ladder

Double KB Clean+Jerk
 - 30 sec. Work/Rest
 - warm-up @ 12, 16, 20kg @ 6 reps x2 sets
- Main Set
    - 24kg @ 6 reps x 10 sets

1-arm Clean + Strict Press Ladder
 -1x 16, 20, 24, 28, 32kg
 -2x 16, 20, 24, 28, 32kg
 -3x 16, 20, 24, 28, 32kg
 -4x 16, 20, 24, 28, 32kg
 -5x 16, 20, 24, 28, 32kg

Thursday, October 18, 2018

Thursday - Oct. 18

Dynamic Warm-up + Jump Rope 2-minutes

Box Jumps
 - 18-24-30"
 - 3sets of 5

18" Box Drop to 360degree spin over 12" hurdle x2 spins each direction
18" Box Drop to 360degree spin over 18" hurdle x2 spins each direction
24" Box Drop to 360degree spin over 12" hurdle x1 spin each direction

Clients, Lunch....

Band Resisted Lateral Shuffles
 - 3x 4 (r/l) - 5yds. out and back for speed and quickness

Squat
 10x 45, 135#
 5x 185#
 20x 225# - 4 breathes at the top of each rep

18" box Squat
 3x 225, 275, 315#
 2x 335, 355#
 1x 375#

Barbell RDL
 10x 40, 60, 70, 80kg

Clients....

Wednesday - Oct. 17

Dynamic Warm-up / Jump Rope 2-minutes

KB LongCycle
 warm -up @ 12kg x 2 minutes @ 10 rpm

main set
 - 16kg x 10 minutes
 - 10 rpm, last 2 minutes @ 12 and 13 reps respectfully
 - felt good

Lunch, Client....

Agility Rings
 - Double leg x6
 - Single leg x6 (r/l)

Clients...

Wednesday, October 17, 2018

Tuesday - Oct. 16

Pool Swim
 - Wooster HS
 - 50-100-150-200-250-250-200-150-100-50yds on 7 breathes rest
 - 50-100-150-200-250-250-200-150-100-50yds on 7 breathes rest w/ pull buoy and hand paddles
 - 3000 yds. total
 - 1:04:59 total time

Lunch, Clients....

Tuesday, October 16, 2018

Sunday - Oct. 14

Road Bike
 - chasing around to cheer Josie throughout the Ironman
Part One - some of the bike course and beginning of the run
 - 26.56 miles
 - 2:28:50
 - 1142 ft. of elevation
Part Two - second half of the run
 - 14.74 miles
 - 2:48:17
 - 121 ft. of elevation

Friday - Oct. 12

Road bike w/ Josie
 - Louisville, KY
 - shaking the legs out after driving down for the Ironman Sunday
 - 15.65 miles
 - 1:09:36
 - 230 ft. of elevation

Thursday, October 11, 2018

Thursday - Oct. 11

Dynamic Warm-up + 2-minutes Jump Rope

Agility Ladder

Squat
 10x 45, 135#
 5x 185#
 20x 225# - 4 breathes at the top of each rep
 - timed the set for the first time: 3:12 total time under load

18" box Squat
 3x 225, 275, 295, 315, 325, 335#

Barbell RDL
 10x 40, 50, 60, 70kg

Client...

Pool Swim
 - Wooster HS
 - 5x 100yds. on 2:20
 - 5x 100yds. on 2:15 w/ pull buoy
 - 5x 100yds. on 2:00 w/ pull buoy and hand paddles
 - 1500 yds. total
 - not bad for the first time back in the water after 8-9 weeks off

Lunch, Clients....