Saturday, December 3, 2016

Saturday - Dec. 3

Trail Run/Hike w/ Kyle and Kilo
 - Wooster Memorial Park
 - 3.77 miles
 - 1:06:27

Friday, December 2, 2016

Friday - Dec. 2

Dynamic Warm-up / Jump Rope 2 minutes

Deadlift - build to 2 rep max
 5x 135, 185, 225#
 2x 275, 315, 365, 405, 455, 500# - very happy with this.  Not worth trying to go higher.

4 Rounds
 - Air-Dyne Bike - 5 minutes
 - 2-arm Swing @ 32kg x10
 - Woodchopper Lunge @ 25# x10 (r/l)
 - Thruster @ 135# x10
 - crunch x25
Time: 38:00

Sandbag Get-up
 - 10 minutes @ 60#
 - total reps 60

After Work.....

Trail run w/ Kilo under headlamp
 - Wooster Memorial 
 - 3.16 miles
 - 36:31
 - 11:33 pace
 - aveHR 152
 - maxHR 177

Thursday, December 1, 2016

Thursday - Dec. 1

Dynamic Warm-up / Jump Rope 2 minutes

KB Snatch set
 - 4 minutes
 - 28kg
 - 20 rpm
 - aveHR 133
 - maxHR 154
 - definitely felt the increase in weight

Shoulder Blaster @ 5#

3 Rounds
 - DB complex (curl/press/french press) @ 17.5# x20
 - plank - 60 sec.

Break for clients.....
Break for lunch.....

10 Rounds
 - Bench Press @ 185# x10
 - Pullup x 10
 - Push Press @ 135# x5
 - crunches w/ 45# overhead x20
Time: 47:43
 - aveHR 121
 - maxHR 149
 - i had to break up the last 2 sets of bench and the last set of pullups.  Definitely Pumped.

Wednesday, November 30, 2016

Wednesday - Nov. 30

Erg
 - 36:27.1 minutes
 - 10,000m
 - ave500m 1:49.4
 - drag #5
 - ave watts 267.6
 - aveHR 160
 - maxHR 178
 - its a love hate relationship with the rower

Recumbent Bike
 - 20 minutes
 - levels 1-20, increase level each minute
 - aveHR 137
 - maxHR 166

Tuesday, November 29, 2016

Tuesday - Nov. 29

Dynamic Warm-up / Jump Rope 2 minutes

5 Rounds
 - jumping jacks x10
 - squat x10

Shoulder Blaster @ 5#

After Lunch.....

3 Rounds
 - Air-Dyne Bike - 5 minutes
 - Clean @ 185# x5
 - Hang Clean @ 185# x5
 - Deadlift @ 315# x5
 - Thruster @ 185# x3
 - Plank - 60sec.
Time: 28:45

Break for clients......

Quadzilla x5 @ 25#

Monday, November 28, 2016

Monday - Nov. 28

Kettlebell Snatch set
 - 8 minutes
 - 24kg
 - 18 rpm
 - aveHR 137
 - maxHR 155

5 Rounds
 - jumping jacks x10
 - pushup x10

5 Rounds
 - bench press (75%max) @ 215# x5
 - crunch x50
 - push press @ 115# x10

5 Rounds
 - pullup + 12kg (max): 11, 10, 9, 9, 9
 - ab wheel x25
 - plank 60sec.
 - DB complex (curl/press/french press) @ 17.5# x20

Later in the afternoon....

10 minute hangboard sequence
 - 15 sec. hang - jug
 - 1 pullup - round sloper
 - 10 sec. hang - medium edge
 - 15 sec. hang w/ 3 shrugs - pocket
 - 20 sec. hang w/ 2 pullups - large edge
 - 10 sec. hang - round sloper + 5 knee raises - pocket
 - 4 pullups - large edge
 - 10 sec. hang - medium edge
 - 3 pullups - jug
 - hang as long as you can - round sloper: 39 seconds

Saturday, November 26, 2016

Friday - Nov. 25

Road Bike - commute 
 - 2.66 miles
 - 8:00
 - 19.9 mph ave
 - aveHR 141
 - maxHR 159

Tryptophan running event with VerticalRunner
 - 9.73 miles
 - 1:27:38
 - 9:00 pace
 - aveHR 163
 - maxHR 175

Road bike back home. Different route
 - 2.81 miles
 - 11:38
 - 14.5 mph ave
 - aveHR 150
 - maxHR 162