Friday, June 24, 2016

Friday - June 24

KB Snatch Set
 - 10 minutes, single arm switch
 - 20kg
 - 22rpm
 - no breakdown in form the last two weeks

Thursday - June 23

1 to 10, 10 to 1
 - pullup x1
 - pushup x2
 - situp x3
 - dips x2

Flutter Kicks x100
Leg Lever x100
8-count Burpee x25

Neck Exercises x40
DB Shrug @ 55# x40

Later after work.....

Trail Run series event
 - Wooster Memorial Park
 - 4.98 miles
 - 48:10
 - 9:40 pace
 - 531 ft. of elevation gained

Wednesday, June 22, 2016

Wednesday - June 22

Dynamic Warm-up

Front Squat (off 120kg max)
 5 x 60, 72kg
 3 x 84kg
 3 x 96kg
 3+ @ 108kg x 3

Trap Deadlift (off 230kg max)
 5 x 75, 135kg
 3 x 161kg
 3 x 184kg
 3+ @ 207kg x 3

FBBC 2-3/8" Axle Deadlift, double overhand(off 180kg max)
 5 x 90, 108kg
 3 x 126kg
 3 x 144kg
 3+ @ 162kg x 1, 1, miss, miss
 - that got hard quick, i'll be dropping my projected max down to 165kg.

Single Leg Deadlift
 8 x 20, 24, 24kg

SuperSet - 30# weight vest
 - squat 3x15
 - lunge (r/l) 3x15

Double Leg Bound
 - 2x10

Side-to-side Hurdle hop - 12"
 - 2x20

Seated Calf Raise
 8 x 45, 70, 115, 115, 115#

Fire Hydrants 3x50

DB Farmers Walk @55#
 - 2 x 200yds

Tuesday - June 21

Open Water Swim
 - Killbuck Lake
 - 30:37
 - no sure on distance
 - 4 of us as part of the the Medina OWS Club
 - this was great and really helped me relax and get more comfortable in open water.  We swam across the lake first. Tread water til everyone caught up and then swam diagonal into a corner before making our way back to the beach.  I felt comfortable and smooth the whole time.  My goal was to be in the water for at least 30 minutes.  Next week I plan to swim for 45 minutes.
 - from using www.movescount.com route creator I estimate our total distance at 0.6 miles.

Monday, June 20, 2016

Monday - June 20

20 SuperSets - on 2 minute interval
 - close pushup x10
 - situp x7
 - pushup x10
 - reverse crunch x7
 - wide pushup x10
 - half situp x7

Neck exercises x40
DB Shrug @ 50# x40

Pullups x16, 14, 12
Dips x25, 20, 15

Sunday, June 19, 2016

Saturday - June 18

Road Bike
 - 56.6 miles
 - 3:20:00
 - 16.81 aveMPH
 - aveHR 141
 - maxHR 181
 - ave cadence 89
 - normalized power 192
 - 3080 ft. of elevation gained
 - 90 degrees

Friday, June 17, 2016

Friday - June 17

KB Snatch set
 - 10 minutes, single arm switch
 - 22 rpm
 - 20kg

Pullups (2" bar) x2, 4, 6, 8
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushups
 x5, 10, 15, 20, 25, 25, 20, 15, 10, 5
Situps
 x10, 20, 30, 40, 50, 50, 40, 30, 20, 10

8-count Burpee x20

Neck Exercises x35
DB Shrugs @ 50# x35

Max pushup in 2 minutes: 92 (first 50 unbroken)
Max situps in 2 minutes: 65
Max pullups: 17