Saturday, June 27, 2015

Saturday - June 27

Hike w/ Kilo 
- Wooster Memorial Park
- 5 miles
- 32# pack
- Time - 1 hour 38 minutes

Two of the stream crossings were up to my knees. I carried Kilo across these.

Thursday, June 25, 2015

Thursday - June 25

Seated Calf Raise
10 x 45, 70, 70, 70#

Circuit

7 Rounds
 - 15 calories, Erg - drag factor #6
 - 300# Yoke - 35ft. down/back
 - 70# Sorinex Root Hog Sled (lawn mower handle), push down/drag back - 60ft.
 - 20 pushups

Time: 18:45

Wednesday, June 24, 2015

Wednesday - June 24

Road Run
 - 3 miles
 - time 23:34
 - 7:44 min/mile

Erg - drag factor #3
 - 20 minutes
 - 5090m
 - 1:57.9 ave/500m


Later in afternoon......

HangBoard - Beastmaster phone app
 - 7 sec. Work / 3 sec. Rest x 7 hangs
 - 2:30 rest between positions,
 - 6 different positions (jug, sloper, 3 fingers, middle 2, 4 finger medium edge, round sloper)
 - then 6 minutes rest.
 - Repeat 3 times
 - 1st series - no assistance needed
 - 2nd series - 30# reduced on 'middle 2'
 - 3rd series -  30# reduced on '3 fingers', 55# reduced on 'middle 2'

Expand the Hands bands

Hangboard felt stronger today. Ready for Seneca next Thursday.

Tuesday, June 23, 2015

Tuesday - June 23

Double KB Clean + Push Press
 - 30 sec. Work/Rest x 10 sets
 - 28kg
 - alternated between 6/7 reps per set

15 minutes (EDT) - 6 sets of each
 - Renegade Row @ 28kg x 5 (r/l)
 - 20" Box Step-Up @ 28kg x 5 (r/l)
 - Toes-to-Bar (no swing) x 5

200yds farmers walk @ 28kg

Monday, June 22, 2015

Monday - June 22

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.33

Wrist Roller + Int/Ext Rotation
 3x @ 20kg

Thursday, June 18, 2015

Thursday - June 18

Circuit

10 Rounds - every minute on the minute
 - 24kg overhead kettlebell walk 35' down/back
 - 10x bodyweight squats

Rest

5 Rounds
 - 1x 12' rope climb from seated position
 - 10x Ring Dips
 - 10x Squat @ 225#

Time: 16:45

The 1st circuit was smooth and nice.  the 2nd circuit has my quads cramping and definitely the hardest thing I've dreamed up yet.  Wow

Wednesday, June 17, 2015

Wednesday - June 17

Road Run
 - 3 miles
 - time 23:36
 - 7:56 min/mile

Erg - drag factor #3
 - 20 minutes
 - 4851m
 - 2:03.7 ave/500m

Lungs are feeling great.  It's wonderful to breathe again and I didn't realize how far out of cardiovascular shape I had fallen.  Smooth and steady progress coming back.


Later in afternoon......

HangBoard - Beastmaster phone app
 - 7 sec. Work / 3 sec. Rest x 7 hangs
 - 2:30 rest between positions,
 - 6 different positions (jug, sloper, 3 fingers, middle 2, 4 finger medium edge, round sloper)
 - then 6 minutes rest.
 - Repeat 3 times
 - no assistance needed on entire 1st series.  30# reduced on 'middle 2' of 2nd series.  30# reduced on       '3 fingers', 55# reduced on 'middle 2' and 30# reduced on '4 finger medium edge' and 'round sloper'      of 3rd series.

Expand the Hands bands