Wednesday, December 12, 2018

Wednesday - Dec. 12

Treadmill
 - 20 minutes
 - 2.0% incline and 8.0 mph
 - 2.64 miles
 - aveHR 156
 - maxHR 167

Pool Swim
 - Wooster HS
 - 10x 100yds. on 2:30 (all sets completed between 1:51-1:58)
 - no pull buoy today and all breathing continues to be every 3rd stroke.  Improvements being made but its still work.

Lunch, Clients.....

Spin Bike
 - 40 minutes
 - aveHR 120
 - maxHR 137

Clients....

Tuesday, December 11, 2018

Tuesday - Dec. 11

Dynamic Warm-up + Jump Rope 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 152
 - maxHR 162

Squat
 10x 45, 135#
 3x 185, 225#
 20x 255# - 4 breathes at the top of each rep

18" box Squat
 3x 255, 275, 315#

Barbell RDL
 10x 60, 70, 80kg

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 50#

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

Pool Swim
 - Wooster HS
 - 4x 500yds. on 60 sec. rest w/ pull buoy (10:05, 10:26, 10:42, 10:23)
 - 44:41 total time

Lunch....

Spin Bike
 - 30 minutes
 - aveHR 108
 - maxHR 123

Clients...

Monday - Dec. 10

Dynamic Warm-up + Jump Rope - 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 156
 - maxHR 165

Client.....

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - 12rpm
 - 120 total reps in 10 minutes
 - definitely still feeling the grip fatigue from Saturday.  Last 4-5 minutes were a challenge and forearms are now super pumped.

After Work....

Trail Run w/ Josie, Cooper and Kilo
 - Wooster Memorial Park
 - 3.05 miles
 - 28:20
 - 9:17 pace
 - 296 ft. of elevation
 - 1st mile as a group (11:25 pace) then 2 solo (8:25 pace)

Monday, December 10, 2018

Saturday - Dec. 8

The Last Gripmas Carol
 - Underground Strength in Crooksville, Ohio

20mm Block set gripper
 - 150, 160 - good
 - missed 170, 165

2 Hands Pinch
 - 54mm width
 - 187, 202, 222# - good
 - missed 232

Axle DL
 - 370, 408, 428# - good
 - missed 450

Silver Bullet Hold
 - 3.5 gripper
 - 20 seconds

Rolling thunder handle
 - 236 - good
 - missed 242

Medley
 - 29 points
 - missed quite a few items that were easy in the past; sledge levers, plate and block pinches

Overall a great day with friends and my personal lifts were somewhat better than expected but frustrating to see the fall.  However, my focus has been on the endurance sports which I continue to enjoy and pursue with effort.

Friday, December 7, 2018

Friday - Dec. 7

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 154
 - maxHR 163

Brute Force sandbag challenge
 - 4 Rounds
 - 400m run (8x 25m down/back)
 - 15x Thruster
 - all with 82# sandbag
 Time: 17:58

Thursday - Dec. 6

Dynamic Warm-up + Jump Rope - 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 148
 - maxHR 162

KB LongCycle
 - warm-up @ 12, 16, 20kg - 2minutes @ 8 rpm
- Main Set @ 24kg
   - 7 minutes
   - 8rpm
 - 56 total reps in 7 minutes

Rest 9 minutes

LongCycle
 - 3 minutes @ 24kg
 - 10 rpm

Rest 7 minutes

LongCycle
 - 1 minute @ 24kg
 - 12 rpm

Clients....

Pool Swim
 - Wooster HS
 - 3x 500yds. on 60sec. rest (9:56, 10:17, 10:23) - w/ pull buoy
 - 32:52 total time

Lunch, Clients....

Spin Bike
 - 51 minutes
 - aveHR 104
 - maxHR 117

Clients...

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.98 miles
 - 44:39
 - 11:12 pace
 - 669 ft. of elevation

Wednesday, December 5, 2018

Wednesday - Dec. 5

Jump Rope - 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 158
 - maxHR 169
 - goal is to make time for a 10minute treadmill run each work day

Spin Bike
 - 30 minutes
 - aveHR 122
 - maxHR 135

Lunch, Clients.....