Wednesday, January 17, 2018

Tuesday - Jan. 16

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Squat (330# max)
 10x 135#
 5x 185#
 3x 225#
 3 x 8 @ 240# x 12 last on 3:00

Pistol - 9" box
 2x 5 (r/l)
 1x 3 (r/l) - no box

Glute-Ham Raise
 x5, 5, 5

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster x1
 - best these have felt

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

Lunch.....

Spin Bike
 - 61 minutes
 - aveHR 129
 - maxHR 151

#3 Band Ankle mobility
 2x 10 (r/l)

After Work.....

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 42:54
 - 2.23 miles
 - 160 ft. of elevation

Monday, January 15, 2018

Saturday and Sunday - Jan. 13-14

Saturday 

Frosty Freestyle 15k
 - 1:25:13
 - 8.56 miles
 - aveHR 156
 - maxHR 171

Sunday

Krazy Klassic 12.5k
 - 1:01:23
 - 6.88 miles
 - aveHR 154
 - maxHR 163

extra lap w/ Josie to finish
 - 1.46 miles
 - 24:24
 - aveHR 113
 - maxHR 132

Had a great time at our first cross country ski race.  We both finished dead last in our age-groups but we went for the fun, fitness and experience. 

Friday, January 12, 2018

Thursday - Jan. 11

Spin Bike
 - 60 minutes
 - aveHR 124
 - maxHR 150

After Work....

Trail Run w/ group
 - Wooster Memorial Park
 - 5.47 miles
 - 57:38
 - 10:32 pace
 - 633 ft. of elevation
 - aveHR 150
 - maxHR 165

Wednesday, January 10, 2018

Wednesday - Jan. 10

Jump Rope - 2 minutes

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20, 24kg
 - 8 rpm

Main Set
 - 28kg
 - 3 minutes
 - 8 rpm
 - much more challenging today.  Yesterday was a marathon day and I believe the effects are being felt.

Bench Press and DL done as a superset on the same 3:00 clock.
Bench Press (290# max)
 10x 45#
 8x 135#
 5x 8 @ 190# x 12 last

Deadlift (405# max)
 10 x 135#
 5 x 225#
 5x 8 @ 265# x 12 last

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x4

Client, Lunch, Client.....

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Clients....

Hanging Toes-to-Bar
 4x 12

Tuesday - Jan. 9

Dynamic Warm-up / Jump Rope - 2 minutes

Plate Quick Feet
 - 15 sec. Work/Rest x 10 sets

Squat (325# max)
 10x 135#
 5x 185#
 5 x 8 @ 210# x 15 last on 3:00

Pistol - 11" box
 2x 5 (r/l)

Glute-Ham Raise
 x5, 5, 5

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Pool Swim
 - Wooster HS
 - 200yds warm-up
 - 10x 100yds. on 2:30
 - 300yds with pull buoy and hand paddles

Lunch.....

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

After Work.....

Trail Run
 - Wooster Memorial Park
 - 5.29 miles
 - 56:36
 - 10:42 pace
 - 830 ft. of elevation
 - aveHR 151
 - maxHR 170

Tuesday, January 9, 2018

Monday - Jan. 8

Jump Rope - 2 minutes

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20, 24kg
 - 10 rpm

Main Set
 - 28kg
 - 3 minutes
 - 8 rpm

Rest 6 minutes

-32kg
 - 1 minute
 - 8 rpm

Clients...

Spin Bike
 - 30 minutes
 - aveHR 124
 - maxHR 145

Monday, January 8, 2018

Sunday - Jan. 7

Vulture's Knob Winter Series race - mountain bike
 - 8.15 miles
 - 55:13
 - 926' of elevation
 - aveHR 150
 - maxHR 169
 - first time riding the mountain bike in full winter snow conditions.  Lots of fun but very slick.  It should make riding int he summer seem 'easy'.

Pool Swim
 - 1200 yds.
 - 37:26
 - Various 50, 100, 200yds. sets
 - Not feeling it today but Josie crushed it and kept going for 5500yds. total