Thursday, August 28, 2014

Thursday - August 28

Erg - 5 minutes
 - 1134
 - 2:12.3 ave/500m

Dynamic WU

Agility Ladder

15 minutes (EDT) -  10 sets of each
 - Incline DB Bench @ 70# x 5
 - Lunge @ 85# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -  10 sets of each + 1 Pullup set
 - 45 degree Back Ext. + 10# x 8
 - Neutral Grip Pull-up + 8kg x 5

5 minutes Rest

12 minutes (EDT) - 9 sets of each
 - Single Leg Calf Raise x 6 (r/l)
 - Preacher Curl @ 75# x 6
 - Triceps Pushdown @ 75# x 6

Ab Wheel
 - 3 x 20
Sledgehammer @ 8# (somewhere in the middle of handle)
 - Internal/External - 3 x 10 (r/l)

Total time - 1 hour 45 minutes

ave HR - 120 bpm
max HR - 154 bpm

Felt great today.  Solid energy all the way through and feel like I could keep going.

Wednesday, August 27, 2014

Wednesday - August 27

Zone 1 cardio

Elliptical
 - cross training 1
 - level 4 of 20
 - 45 minutes

Ave HR 116 bpm (65%)
max HR 132 bpm (74%)


Tuesday, August 26, 2014

Tuesday - August 26

Erg - 500m
 - 2:01.4

Dynamic Warm-up

Agility Rings
 - Double leg x 4
 - Single leg x 4 (r/l)

15 minutes (EDT) - 10 sets of each
 - Squat @ 215# x 5
 - Press @ 110# x 5

5 minutes Rest

15 minutes (EDT) -  10 sets of each
 - Dip + 12kg x 5
 - Chest-to-bar Pullup x 5

5 minutes Rest

12 Minutes (EDT) - 10 sets of each
 - Leg Extension @ 110# x 8
 - Leg Curl @ 80# x 8

Floor Ab circuit
 - 6 positions x 40 reps each

ave HR - 121 bpm
max HR - 156 bpm

1 hr 21 total minutes start of warm-up to finish of abs

Monday, August 25, 2014

Monday - August 25

Max HR test day

Dynamic Warm-up
Jump Rope - 2 minutes

Erg - drag factor 6
 - 2 minutes - steady warm-up
 - rest - 20 sec.
 - 2 minutes - test

max HR attained - 178 bpm




Saturday - August 23

Road bike
 - 28.21 miles
 - ave. 14.2 mph
 - ave HR 128
 - max HR 169


Climbing at Scioto Audubon Metropark in afternoon

Friday, August 22, 2014

Friday - August 22

Dynamic Warm-up

Jump Rope - 2 minutes

15 minutes (EDT) - 10 sets of each
 - Squat @ 205# x 5
 - Press @ 105# x 5

5 minutes Rest

15 minutes (EDT) - 9 sets of each
 - DB Curl @ 35# x 6
 - Triceps Pushdown @ 70# x 6
 - Lateral DB Raise @ 12.5# x 6

Max HR rate - 160 bpm

Monday, August 18, 2014

Weekend

Climbed at Seneca Rocks, WV.

Saturday
 - Old Ladies, 5.2 - 3/4 pitches to South Summit, trad
 - Monkey See Monkey Do, 5.7 - 1st pitch, trad
 - Seneca Days, 5.8/9 - 1 pitch, sport

Sunday
 - Candy Corner, 5.6, 1st pitch, trad