Monday, April 27, 2015

Monday - April 27

Double KB Clean+ Jerk @ 24kg
 - 30 sec. On/Off x 10 sets
 - 7 reps per set

15 Minutes (EDT) - 6 sets of each
 - Renegade Row @ 24kg x 5 (r/l)
 - 18" Box Step-up @ 24kg x 5 (r/l)
 - Toes to Bar (no swinging) x 5

Truck Knee Tucks to outside arms (r/l)
 x 5, 5, 5, 5

Floor ab circuit
 - 6 positions of 30 each

Weekend

Saturday

 - climbed at Logtown with Taylor.  Lead 8-9 sport routes.  Felt great to be outside again.


Sunday

- climbed Logtown again with the rest of the crew.  Kyle did her first trad lead, the 5.4 Classic Corner.  She was super smooth and did great.

Friday - April 24

Mountain Bike
 - Mohican State Park
 - 24 miles
 - 3 hours 15 minutes
 - 7.3 mph average

This was my first time ever doing the full 24 mile loop here.  Had some cramping in my quads on the second half.  I'm looking into some electrolyte replacement drinks.  Water only goes so far on the longer rides.

Friday, April 24, 2015

Thursday - April 23

Mountain Biked with Kilo
 - Vultures Knob
 - 5.15 miles
 - 6.36 mph average

It was cold.  Only 40 degrees at the start and my fingers never really got warm.  We pulled off the course after 5 miles, didn't want to over run Kilo nor myself as I plan to ride the Mohican (24 miles) trail Friday after work myself.

Wednesday, April 22, 2015

Wednesday - April 22

Road Run
 - 2.95 miles
 - time 24:24

Not bad for the first time on the road this spring.  Temperature was 45 degrees and windy.

Tuesday, April 21, 2015

Tuesday - April 21

Erg - drag factor #4
 - 5 minutes
 - 1396m
 - 1:47.4 ave500m

Dynamic Warm-up

Jump Rope - 2 minutes
 - double under practice

Agility Ladder

15 minutes (EDT) - 8 sets of each
 - Ring Pullup x 5
 - Ring Dips x 5
 - Decline Situp @ #3 x 8

Monday, April 20, 2015

Monday - April 20

Needing to get back to some sort of weight training.

Double KB Clean+ Jerk @ 24kg
 - 30 sec. On/Off x 10 sets
 - 7 reps per set

Truck Knee Tucks to outside arms (r/l)
 x 5, 5, 5, 5

Later in afternoon......

15 Minutes (EDT) - 7 sets of RR, 6 sets of step-up and toes to bar
 - Renegade Row @ 24kg x 5 (r/l)
 - 18" Box Step-up @ 24kg x 5 (r/l)
 - Toes to Bar (no swinging) x 5

Floor ab circuit
 - 6 positions of 30 each

The more I climb and bike, the more I see the importance of strong/enduring ab muscles in a multitude of directions.  Heavy lifting required a strong structural core, these other activities require an enduring/movement quality core.