Wednesday, December 17, 2014

Wednesday - Dec. 17

Erg - 5 minutes
 - drag factor #4
 - 1438m
 - 1:44.3 ave500m

Foam Roll + Dynamic Warm-up

18" Hurdle Jumps with 180 degree twist over each hurdle
 - 6 hurdles
 - 3 x 4

Snatch
2 x 30, 40, 50, 60kg
5 x 1 @ 70kg

Snatch Pull
3 x 3 @ 90kg

Front Squat
3 x 70, 90kg
5 x 2 @ 110kg

12 minutes (EDT) - 8 sets of each
 - Incline DB Press @ 75# x 5
 - Ring Row x 5
 - Landmine Twist x 5 (r/l)

Seated Calf Raise
 10 x 70, 105, 115#
Decline Situp @ #3
3 x 20
Wrist Roller
 3 x 25#

Tuesday, December 16, 2014

Tuesday - Dec. 16

Foam Roller / Dynamic Warm-up

Power Snatch
3 x 30, 40, 50kg
5 x 3 @ 60kg

Hang Clean
2 x 60, 70, 80kg
5 x 2 @ 90kg

Cardio

Treadmill
 - 30 minutes, 2.0% grade
 - 6.0 mph
aveHR 154
maxHR 163

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.20
aveHR 130
maxHR 142

Monday, December 15, 2014

Monday - Dec.

Dexterity Balls/ Expansion bands

Erg- 5 minutes
 - drag factor #3
 - 1379m
 - 1:48.8 ave500m

Foam Roller/Dynamic Warm-up

Box Jump series
 - 18-24-30"
 - straight/lateral/straight x 6 each

Clean+ Jerk
 2 x 60, 70, 80, 90kg
5 x 1 @ 100kg

Clean Pull
 3 x 3 @ 120kg

Squat
 5 x 60, 100kg
 3 x 115kg
 5 x 3 @ 130kg

12 Minutes (EDT) - 8 sets of each
 - Dips + 20kg x 5
 - Rock Ring Pullups - large edge x 5

Toes-to-Bar (no swinging)
 x 8, 8, 8
Climber Grip Machine
25# x 50 (r/l) x 2

Saturday - Dec. 13

Hiking with friends at Mohican State Park
 - mountaineering boots and 25# pack

 - 13.1 miles
 - 8688 ft. elevation gained
 - 4 hours 31 minutes (walking time)

Friday, December 12, 2014

Friday - Dec. 12


Playing around on the jungle gym all day.  Working on slow controlled movements between rungs, skipping rungs, rope climbs, lock-off holds/negatives.


Thursday, December 11, 2014

Thursday - Dec. 11

Erg - 5 minutes
 - drag factor #3
 - 1366m
 - 1:49.8 ave500m

Foam Roll + Dynamic Warm-up

Agility Ladder

Power Snatch
2 x 30, 40, 50
5 x 3 @ 60kg

Power Clean x3 + Push Jerk x2
 x 60, 70, 80
5 @ 90kg

Overhead Squat
3 x 40, 50, 60kg
5 x 3 @ 70kg

Ab Wheel
 3 x 20

Later in afternoon.....

Climber grip machine
 - 25#
 - 2 x 50 (r/l)

Wednesday, December 10, 2014

Wednesday - Dec. 10

Erg - 5 minutes
 - drag factor #3
 - 1362m
 - 1:50.1 ave500m

Foam Roll + Dynamic Warm-up

18" Hurdle Jumps with 180 degree twist over each hurdle
 - 6 hurdles
 - 3 x 4

Snatch
2 x 30, 40, 50
5 x 3 @ 60kg

Snatch Pull
4 x 3 @ 80kg

Front Squat
3 x 60, 80kg
5 x 3 @ 100kg

15 minutes (EDT) - 10 sets of each
 - Incline DB Press @ 75# x 5
 - Ring Row x 5
 - Landmine Twist x 5 (r/l)

Seated Calf Raise
 10 x 70, 105, 115#
Decline Situp @ #2
3 x 20
Wrist Roller
 3 x 25#