Friday, November 21, 2014

Friday - Nov. 21

16" Box Step-ups
 - 750 steps, 1,000ft.
 - mountaineering boots and light pack
 - Time: 33:40
aveHR 145
maxHR 163

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.21
aveHR 122
maxHR 129

Boots weighed 5.0 lbs. for the pair. Pack was 14 lbs.


Thursday, November 20, 2014

Thursday - Nov. 20

Erg - drag factor #3
 - 5 minutes
 - 1241m
 - 2:00.8 ave/500m

Dynamic WU

Single-Leg Hurdle Jumps @ 6" x 6
 - straight - 2 x 5 (r/l)
 - lateral x 4 (r/l)

Rebound box jumps - alternated between 18" and 24" boxes, 1-2 minutes rest between boxes
5, 4, 3, 2, 1 @ 18"
5, 4, 3, 2, 1 @ 24"

Lateral Lunge Jumps - stick the landing and hold for 2 sec. 
6 (r/l) x 4'
6 (r/l) x 6' - 3 sets

Pistol (r/l)
 x 1, 1, 1

Desire to lift weights is ZERO.  My brain wants to get outside and play/move/do something.

Wednesday, November 19, 2014

Wednesday - Nov. 19

Cardio

Foam Roll and Dynamic Warm-up

Treadmill Run
 - 30 minutes
 - 2.0% grade, 6.0mph
 - 3.04 miles
 aveHR 154
maxHR 162

Elliptical
 - 30 minutes
 - cross training 1, level 6/20
aveHR 134
maxHR 147

Recumbent Bike
 - 30 minutes
 - manual, level 6/20
aveHR 123
maxHR 128

Tuesday, November 18, 2014

Tuesday - Nov. 18

Light Cardio

Recumbent Bike
 - 30 minutes
 - manual, level 5/20
 - distance - 7.20
aveHR 108
maxHR 117

Hangboard Entry Level – 10 minutes
1st.                15 second hang – Jug
2nd.              1 pullup – Round Sloper
3rd.               10 second hang – Medium Edge
4th.               15 second hang w/ 3 shrugs – Pocket
5th.               20 second hang w/ 2 pullups – Large Edge
6th.               10 second hang – Round Sloper
5 knee raises – Pocket
7th.               4 pullups – Large Edge
8th.               10 second hang – Medium Edge
9th.               3 pullups – Jug
10th.           Hang as long as you can – Round Sloper - 25 seconds



Monday - Nov. 17

Erg - 5 minutes
 - drag factor #3
 - 1377 m
 - 1:49.0 ave500m

aveHR 140
maxHR 157

30 minute break for a client

Dynamic Warm-up


Hurdle Jumps

 - 12" x 6
 - str./lat./str. x 6

Clients and Lunch break

10 sets of each - no time - working with a client between sets
 - Squat @ 255#x 5
 - Axle Press @ 53kg x 5




Wrist Roller
 - 3 x 10 @ 25#

Gripper (r/l)
 - guide x 10, 10, 10

Lack of motivation and time today.

Thursday, November 13, 2014

Thursday - Nov. 13

Medium Cardio

14" Box Step-ups w/ hiking boots
 - 858 steps
 - time: 34:57
aveHR 142
maxHR 153

Recumbent Bike
 - 30 minutes
 - manual, level 6/20
aveHR 130
maxHR 138


Boots weigh 4.3 lbs. for the pair.

Wednesday, November 12, 2014

Wednesday - Nov. 12

Cardio

Foam Roll and Dynamic Warm-up

Road Run
 - 3 miles
 - 24:53
 aveHR 167
maxHR 179

Elliptical
 - 30 minutes
 - cross training 1, level 6/20
aveHR 135
maxHR 144

Recumbent Bike
 - 30 minutes
 - manual, level 6/20
aveHR 125
maxHR 134

Legs felt very good on the run.  Air temp was 36 degrees with a 17 mph wind, so was motivated to run faster.  Clothing was an under armor long sleeve, cotton t-shirt and gym shorts.  Not a zone1 run, but still feel my cardiovascular fitness is improving, I think this is mostly to my body getting use to the impact of running again.