Friday, August 10, 2018

Thursday - Aug. 9

Pool Swim
 - Freedlander outdoor pool
 - 1500yds. non-stop
 - 34:41

Lunch....

DB Curl + Press
10x 25, 30, 35#
5x 40, 45, 50#

Pulldown
 10x 100, 120, 140#
45 degree Back Extension
 x10, 10, 10

Thursday, August 9, 2018

Wednesday - Aug 8

Pool Swim
 - Freedlander outdoor pool
 - 5x 100yds. on 2:30 - 3 strokes per breath - a PR set
 - 200yds.
 - short and sweet

Lunch....

Squat
 10x 45, 95, 115, 135, 155, 175#

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

Tuesday, August 7, 2018

Tuesday - Aug. 7

Starting to recover from a head and chest cold.  Very likely from under recovering from the plethora of competitions and activities for the year.  Happy to be heading towards my off-season and easier exercise without diligent training for a couple of months.

Pool Swim
 - Christmas Run outdoor pool
 - 200 yds. warm-up
 - 6x50yds - 3 strokes/breath on 1:05 clock
 - 100yds. easy
 - 100yds sighting drill every 3rd breath
 - 100yds - 3 strokes per breath
 - keep pool time to under 30 minutes

Lunch, Clients....

Hitting up some of the crossfit skills I'll need for this weekend.

Double Unders
Barbell Squat Clean + Thruster 2x 95, 115, 135, 155, 185, 205#
Deadlift @ 135# x20
Ring Muscle-Up x2
Bar Muscle-up x2
Glute-Ham Situp x10
DB Snatch 5x 50, 65, 85, 95#
Double Unders

DB Curls
 10x 30, 35

Dips
 x10, 10, 10

3-way Shoulder Raise
 10x 5#

Monday, July 30, 2018

Sunday - July 29

Ohio Half Ironman 70.3
 - Delaware, Ohio

1.2 mile Swim
 - 58:57
 - no wetsuit
 - this beat me up.  I went in with great confidence and was thinking sub-50 minutes was very possible.  I learned I likely need to sight more in big crowds.  I didn't get into a rhythm until the last 750 yds.  The additional body contact was throwing me off and then I ended up with a half-ass side breaststroke or what I found to be a more efficient side stroke.

Transition #1
 - 4:25

56 mile Bike
 - 2:32:20
 - 22.03 aveMPH
 - my goal for the day was to average 22 mph.  The course was super flat and we had hardly any wind which made for fast times.  unfortunately without much terrain to navigate, we were on the pedals and not moving around on the bike much.  I was very tired of sitting in the aero position after 30 miles.  I just wanted to get off the stupid seat, but I managed.

Transition #2
 - 3:57

13.1 mile Run
 - 2:10:46
 - 9:51 pace
 - I felt very good and ran a steady race from start to finish.  I knew pushing hard on the bike was going to cost me, but I kept it under control and didn't need to force anything.  Very happy with how my lower body continues to improve in the run durability category, it is definitely making a difference.

Total Time: 5:50:24
 - a 7:18 PR from Muncie 2 years ago but still lots of time left to improve upon in the water and some on the run.
 - crazy to think that 2-years ago this was an 'oh crap can I do this event' and now I take one-day off and put in a decent time.  The evolution continues, now to learn how to rest.

Friday, July 27, 2018

Friday - July 27

Overhead Press
 10x 45, 65, 85, 95, 105, 95#

Pullup
 8x regular, reverse, close, wide, neutral

Monkey bars
 - all the way over and back

Rope climb from seated
 - 12'

After Work....

Open Water Swim
 - Killbuck Lake
 - 46:01
 - 2161 yds.

Thursday - July 26

Spin Bike
 - 30 minutes
 - aveHR 114
 - maxHR 138

Clients...

Barbell Snatch - full squat
 3x 20, 30, 40, 50, 50kg

Squat
 10x 45, 135, 185, 185, 185, 185#

Clients, Lunch.....

Sandbag Get-ups
 - 10 minutes @ 60#
 - switch shoulders every 10 reps
 - 56 reps total

Clients....

Thursday, July 26, 2018

Wednesday - July 25

Jump Rope
 - double unders x200
 - time: 7:14

Barbell Thruster
 1x 135, 185, 205#

Jump Rope
 - double unders x200
 - time: 6:00

Total Time for the above: 16:00

DB Squat Snatch (r/l)
 5x 25, 35, 45, 55#
 2x 65, 75#

Lunch, Clients....

After Work....

Open Water Swim
 - Killbuck Lake
 - 36:28
 - 1600 yds.
 - felt good to be back in open water