Wednesday, March 22, 2017

Wednesday - Mar. 22

Dynamic Warm-up / Jump Rope 2 minutes

Hang Clean (200# max)
 5x 100, 120#
 3x 140, 160#
 3+@ 180# x 5

Deadlift (350# max)
 5x 135, 175, 210#
 3x 245, 280#
 3+@ 315# x 5

OH Press (135# max)
 5x 45, 70, 80#
 3x 95, 110#
 3+@ 120# x 5

Pullups - 2x7
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - dive bomber 2x15
 - 8-count Burpee x15

Lunch and Client......

Dips 2x15
Arm Haulers 3x30 - added 1# to each arm the last 2 sets
Neck Exercises x25
Shoulder Blaster @ 2.5#

Abs x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40
 - plank - 60 sec.

Seated Calf Raise
 5x 45, 70, 105, 115, 115#

Tuesday - Mar. 21

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - aveHR - strap came loose again. the 20kg bells put too much upward pressure on the strap in thge rack position.
 - this felt much better today compared to last week. Breathing and overall composure much improved.

Clients.....

Pool Swim
 - 250yds
 - 15 x 100yds. on 5 breathes rest
 - i discovered over the past week that I am 15sec./100yds. faster when breathing to my left rather than my right.
 - never felt all together today but still swam a few seconds faster per 100yds.

Lunch and Clients.....

Squat - 3x 10 - 30# vest
Lunge - 3x 10 - 30# vest
Double Leg Bound - 3x10
Side-to-side Hurdle Jump @ 12" - 3x 15
Standing Calf Raise 3x 15

Tuesday, March 21, 2017

Monday - Mar. 20

Dynamic Warm-up / Jump Rope 2 minutes

Squat (275# max)
 5x 135, 165#
 3x 195, 220#
 3+@ 250# x 6

Bench Press (275# max) - slight pause each rep
 5x 135, 165#
 3x 195, 220
 3+@ 250# x 4

Weighted Pullups (45kg max)
 5x 22, 28kg
 3x 32, 36kg
 3+@ 40kg x 3

Pullups - 2x7
 - regular
 - reverse
 - close
 - wide
 - neutral

Clients / Lunch / Clients.....

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - dive bomber 2x15

Dips 2x15
Arm Haulers 3x30
Neck Exercises x25

Abs x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40
 - plank - 60 sec.

Seated Calf Raise
 5x 45, 70, 105, 105, 105, 105#

Friday, March 17, 2017

Friday - Mar. 17

Rob Shaul inspired workout with Greg

Sandbag Get-Up
 - 10 minutes
 - 60# bag
 - 71 reps

6 Rounds w/ 30# pack
 - 4x sandbag hang clean and squat
 - 2x squat jump

6 Rounds w/ 30# pack
 - 7x Sandbag Lunge
 - 2x Lunge Jump

6 Rounds w/ 30# pack
 - 5x Scotty Bobs @ 25# db
 - 50' standing rope pull @ 100# sled

3 Rounds w/ 30# pack
 - 30' DB crawl @ 25#
 - 10x good morning w/ sandbag
 - 60sec. front bridge
 - 40sec. sandbag hold

Thursday, March 16, 2017

Wednesday - Mar. 15

Recumbent Bike at gym
 - 30 minutes
 - level 6/20
 - distance 7.60
 - aveHR 120
 - maxHR 127

After Work....

Spin Bike at home
 - 60 minutes
 - aveHR 108
 - maxHR 125

Thursday - Mar. 16

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 131
 - maxHR 146

Hang Clean (200# max)
 5x 95, 110, 130, 150#
 5+@ 170# x 8

Deadlift (350# max)
 5x 135, 160, 195, 230, 265#
 5+@ 300# x 7

Press (135# max)
 5x 45, 60, 75, 90, 100#
 5+@ 115# x 8

Seated Calf Raise
 5x 45, 70, 95, 105, 105#

Clients....

Pool Swim
 - 250 yards
 - 15 x 100 yds. on 5 breathes rest

Lunch and Clients.....

1 to 10, 10 to 1
 - Pullups x1
 - Pushup x2
 - Situp x3

Clients.....

Neck Exercise x20
8-count Burpee x10

Max Pushup in 2 minutes: 57
Max Situp in 2 minutes: 74
Max Pullup: 14
Plank - 60sec.

Holy volume day..... but feels good.

Tuesday, March 14, 2017

Tuesday - Mar. 14

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - aveHR - strap fell off 2 minutes into set
 - maxHR
 - definitely a harder pace but still plenty of rest in rack and overhead

Seated Calf Raise
 5x 45, 70, 95, 95, 95#

Clients.....

Pool Swim
 - 250 yds.
 - 15 x 100yds on 5 breathes rest

After Work....

Skiing at Boston Mills
 - 2 hours
 - there was actually snow to ski on thanks to the passing storm