Wednesday, August 24, 2016

Wednesday - Aug. 24

DB complex warm-up
 - 15#
 - squat/curl/press/french press -  2x10

Neck exercises 2x50
DB Shrug 2x50 @ 50#

10 SuperSets
 - 500m row (drag#5) - 1:53.9, 1:51.4, 1:49.6, 1:48.4, 1:47.4, 1:46.3, 1:45.1, 1:44.3, 1:43.3, 1:42.0
 - 15 pushups
 - 15 hanging knee raise

Shoulder Blaster x3

Kept it a little easier today.  Low back and obliques are still cramping from the last 2 days of sandbag volume work.



Tuesday, August 23, 2016

Tuesday - Aug. 23

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

Back Squat (off 145kg max)
 5x 60, 73kg
 5x 87
 3x 102
 3x 116
 3+ @ 131kg x 5

Monday, August 22, 2016

Monday - Aug. 22

DB Complex Warm-up
 - curl/press/french press - 2x10
 - 15#

Pullups
 - 1 to 10, 10 to 1

25 SuperSets
 - situp
 - pushup
 - atomic situp
 - close pushup
 - leg lever
 - hindu pushup


Side Sandbag Load
 - 20 minutes
 - 60#
 - 244 reps

After Lunch.....

Neck exercises 2x50
DB Shrugs 2x50 @ 50#

Side Lying Shoulder external rotation
 x50 unloaded (r/l)

DB Curls
 10x 25, 30, 30#

Sunday, August 21, 2016

Saturday - Aug. 20

Hike w/ Kilo
 - Wooster Memorial Park
 - 46# pack
 - 2:25:04
 - 6.72 miles
 - 955 ft. Of elevation gained

Friday, August 19, 2016

Friday - Aug. 19

The following is straight from strongswiftdurable.com and Rob Shaul.  I really like their philosophy and am looking into some of their programming for the coming year.

Warm-up:
40x Sandbag Get-ups - 60#

Training:

(1) 6 Rounds
5x Sandbag Walking Lunges - 60# - bag in Back Squat Position
5x 1-Leg Poor Man’s Leg Curl (elevated glute bridge - 18" box)
Lat + Pec Stretch

(2) 6 Rounds
8x 4-Count Sandbag Military Press - 60#
Rope Climb - 12' no feet
Hip Flexor + Instep Stretch

(3) 6 Rounds for time
5x Burpees
5x Sandbag Back Squats - 60#
3x Pull-ups
 - Time: 5:00

(4) 4 Rounds
25x Flutter Kicks - 4count
10x Toes to Sky
10x Face Down Back Extension
10x EOs - http://strongswiftdurable.com/exercises/mnt1247-eo-s/

(5) 3 Rounds
Shoulder Blaster - unloaded - http://strongswiftdurable.com/exercises/shoulder-blaster/
20 sec. Jane Fonda -http://strongswiftdurable.com/exercises/mnt377-jane-fonda/

Thursday, August 18, 2016

Thursday - Aug. 18

Jump Rope 2 minutes
Dynamic Warm-up

KB Snatch set
 - 10 minutes, single arm switch
 - 24kg
 - 16rpm
 - definitely harder than the 20kg bell.  I needed to make the move up but was a little scared.

Front Squat (off 120kg max)
 5 x 54, 66kg
 5 x 78kg
 5 x 90kg
 5+ @ 102kg x 5

Trap Deadlift (off 230kg max)
 5 x 105, 125kg
 5 x 150kg
 5 x 173kg
 5+ @ 196kg x 5

2" IM Axle Deadlift, double overhand(off 180kg max)
 5 x 80, 99kg
 5 x 117kg
 5 x 135kg
 5+ @ 153kg x 5

Single Leg Deadlift
 8 x 28, 28, 28kg

SuperSet - 30# vest
 - squat 3x20
 - lunge (r/l) 3x20

Double Leg Bound
 - 3x15

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 5 x 45, 70, 115, 125, 140#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

Sandbag Get-up set
 - 10 minutes, never setting bag down
 - 62 reps

Wednesday, August 17, 2016

Wednesday - Aug. 17

Road Run
 - 6.0 miles
 -
 - pace
 - aveHR
 - maxHR
 - phone app died so no clue on time, pace, HR.  Felt strong and one of the my better runs on this route.  Wish I had actually numbers to back up my feelings.  New Suunto Spartan Ultra gps/heart rate/everything watch arrives Friday afternoon which should alleviate most of these problems.