Wednesday, July 27, 2016

Wednesday - July 27

KB Snatch set
 - 10 minutes, single arm switch
 - 20kg
 - 20 rpm

10 SuperSets
 - 500m Row (drag#5) - (1:43.9, 1:43.2, 1:42.9, 1:42.6, 1:42.0, 1:41.7, 1:41.1, 1:40.6, 1:39.8, 1:38.7)
 - 25 pushups
 - 25 decline situp #2
Time: 44:04

Sandbag Get-up set
 - 10 minutes
 - 60# bag
 - 54 total reps

12.5# Weight Vest
 - max pushups in 2 minutes: 54
 - max situps in 2 minutes: 52
 - max pullups: 12

Handstand pushup hold: 1:01

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 7.95
 - aveHR 127
 - maxHR 143

Tuesday, July 26, 2016

Tuesday - July 26

UpperBody pyramid
 1 to 10, 10 to 1
 - pullup x1
 - pushup x3
 - crunches x5
 - dips x2

Erg
 - 30 minutes
 - drag#5
 - 7811m
 - 1:55.2
 -aveHR 145
 - maxHR 165

neck exercises - 2x35
DB Shrug @ 50# - 2x35

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

Friday, July 22, 2016

Friday - July 22

KB Snatch set
 - 10 minutes, single arm switch
 - 20kg
 - 20 rpm

Hour break for a client.

15 SuperSets
 - 500m Row (drag#5) - (1:48.3, 1:48.2, 1:47.5, 1:47. 2, 1:47.2, 1:47.7, 1:47.6, 1:47.1, 1:47.4, 1:47.5, 1:47.2, 1:46.9, 1:47.0, 1:47.2, 1:46.3)
 - 20 pushups
 - 20 hanging knee raise (hang from bar)
Time: 1:07:48

Sandbag Get-up set
 - 10 minutes
 - 50# bag
 - 53 total reps

Warm and humid, lots of sweat.  Looking forward to the weekend and relaxation/recovery.

Thursday, July 21, 2016

Thursday - July 21

Morning Road Run
 - 5.83 miles
 - 50:08
 - 8:36 pace

Hot day but felt solid for the first run post-triathlon.

Wednesday, July 20, 2016

Wednesday - July 20

Pullups 2x7
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushups
 - regular 2x30
 - close 2x20
 - wide 2x30
 - hindu 2x30

Dips 2x25
Arm Haulers 3x50
8-count Burpee 2x 20

(12.5# weight vest)
 - max pushups in 2 minutes: 52
 - max situps in 2 minutes: 68
 - max pullups: 14

Handstand pushup hold: 48 sec.

After Lunch in Afternoon......

Neck exercises 2x50
DB Shrug @ 50# - 2x50

Abs SuperSet x2
 - situp x60
 - 4-way crunch x50
 - leg lever x60
 - flutter kicks x150
 - 1/2 situp x100

This kicked my butt today.  I can tell its been 2 weeks since training with this kind of volume.

Tuesday - July 19

Dynamic Warm-up

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 95, 125kg
 5 x 150kg
 5 x 173kg
 5+ @ 196kg x 5

FBBC 2-3/8" Axle Deadlift, double overhand(off 165kg max)
 5 x 70, 90kg
 5 x 107kg
 5 x 124kg
 5+ @ 140kg x 5

Single Leg Deadlift
 8 x 24, 24, 24kg

SuperSet - 30# weight vest
 - squat 3x15
 - lunge (r/l) 3x15

Double Leg Bound
 - 2x10

Side-to-side Hurdle hop - 12"
 - 2x20

Seated Calf Raise
 8 x 45, 70, 115, 115, 115#

Fire Hydrants 3x50

DB Farmers Walk @55#
 - 2 x 200yds

Later After Work

Open Water Swim
 - Killbuck Lake
 - approximately 1400yds
 - 34 minutes of swimming, in the water for 38 minutes

Monday, July 18, 2016

Monday - July 18

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 8.72
 - aveHR 132
 - maxHR 147

(12.5# weight vest added to the following bodyweight exercises)
Max Pushups in 2 minutes: 47
Max Situps in 2 minutes: 56
Max Pullups: 14
Handstand Hold (against wall): 56 seconds - no weight vest

Erg
 - 30 minutes
 - drag #7
 - 7579m
 - 1:58.7 ave500m
 - aveHR 142
 - maxHR 152

I let my HR get away the last 10 minutes on the erg as I wanted to keep under 2:00 splits.