Tuesday, January 27, 2015

Tuesday - Jan. 27

Erg - 5 minutes
 - drag factor #4
 - 1:49.2 ave500m
 - 1374m

Foam Roller / Dynamic Warm-up

Agility Rings
 Double leg x 6
 Single leg x 6 (r/l)

Clean+ Jerk x2 
 @ 60, 70, 80kg
5 sets @ 90kg

Clean Pull
 3 x 3 @ 110kg

Squat
 5 x 60, 90kg
 5 x 107kg
 5 x 124kg
 7 x 140kg

Later in afternoon......

Jungle gym play - developed a blood blister on right hand, finished volume training with climber grip machine.

3 x 50 (r/l) @ 25#

Thursday, January 22, 2015

Thursday - Jan. 22

Erg - 5 minutes
 - drag factor #4
 - 1454m
 - 1:43.2 ave500m

Foam Roll + Dynamic Warm-up

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

Snatch
2 x 30, 40, 50, 60kg
5 x 2 @ 65kg

Snatch Pull
3 x 3 @ 85kg

Front Squat
3 x 70, 90kg
5 x 3 @ 105kg

Seated Calf Raise
 10 x 70, 105, 115, 130#
Decline Situp @ #3
4 x 20

Wednesday, January 21, 2015

Wednesday - Jan. 21

Erg - 5 minutes
 - drag factor #4
 - 1:51.9 ave500m
 - 1341m

Foam Roller / Dynamic Warm-up

Standing Broad jump
 - 4 sets of 5 ~ 8+'

Squat
 5 x 60, 100kg
 3 x 5 @ 120kg

Wrist Roller
 - Int/Ext Rotations - 3x10 (r/l) @ 20kg
 - Traditional x3 @ 24kg
 - Levering - 3 x 10 @ 20kg



Tuesday, January 20, 2015

Tuesday - Jan. 20

Erg - 5 minutes
 - drag factor #4
 - 1:55.0 ave500m
 - 1305m

Foam Roller / Dynamic Warm-up

Band resisted side shuffle
- 4 x 5yds out/back - 3 sets

Clean+ Jerk x2 + 1 Jerk
 @ 50, 60, 70, 80kg
5 sets @ 90kg

I've been playing on the jungle gym a good bit today as well.  Lots of leg raise variations.

Monday - Jan 19

10 minute Entry Hangboard workout

Random single arm hangs from rings

Saturday - Jan. 17

Climbed Mt. Washington, NH. 

Tuckerman Ravine to Lion Head summer trail to summit.

Amazing time and experience.  Weather was perfect; -17 to 5 degrees, winds died down to 40 mph by the time we were on the summit.  130 mile visibility. Awesome.

Tuesday, January 13, 2015

Tuesday - Jan. 13

Erg - 5 minutes
 - drag factor #4
 - 1:53.3 ave500m
 - 1324m

Foam Roller / Dynamic Warm-up

Agility Rings
 Double leg x 6
 Single leg x 6 (r/l)

Clean+ Jerk x2 + 1 Jerk
 @ 50, 60, 70, 80kg
5 sets @ 90kg

Clean Pull
 3 x 3 @ 110kg

Squat
 5 x 60, 100kg
 3 x 5 @ 120kg

Later in afternoon......

Jungle gym play