Thursday, May 26, 2016

Thursday - May 26

Road Run
 - 1.3 miles
 - 11:55
 - 8:55 pace

6 Rounds
 - 20sec. Work / 10sec. Rest x 10 sets - rower (calories) and air-dyne (load) - alternating each round
            (86cal, 156, 76cal, 153, 79cal, 165)
 - 1 minute each - 30 sec. rest between
    1) pushup (63, 61, 60, 60, 58, 65)
    2) pullup (15, 15, 16, 16, 16, 18)
    3) situp (42, 36, 40, 36, 40, 37)
    4) squat (28, 29, 29, 32, 30, 32)
    5) plank (completed all)
 - 200 yds. Yoke Walk (215#) and DB Farmers Walk (45#) - alternating each round

Road Run
 - 1.3 miles
 - 12:38
 - 9:11 pace

Wednesday, May 25, 2016

Wednesday - May 25

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

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - hindu 2x15
Dips 2x15
Arm Haulers 3x30

8-count Burpee x15

Neck Exercises x25
DB Shrug @50# x25

Ab Circuit x2
 - Situp x40
 - 4-way crunch x40
 - Leg lever x40
 - Flutter Kicks x50
 - 1/2 situp x40

Tuesday, May 24, 2016

Tuesday - May 24

Greg came down again and is training for a GoRuck Tough challenge specifically.  I was happy to add up some fun.

Kettlebell Snatch set
 - 10 minutes, single arm switch
 - 20kg
 - 22rpm

Swim
 - 200 yds warm-up (3:45)
 - rest 2:45
 - 500 yds w/ fins (8:07)
 - rest 5:45
 - 10 sets - 100yds + 15 pushups, 15 crunches (28:36)
 - back floating and treading water (3:22)
 - 52:30 total time in the water

Rucking
 - Wooster Memorial Park outer loop
 - 4.8 miles
 - 22# pack
 - Every 20 minutes perform 20 reps of each (pushup, situp, burpee, squat) - ended up with 5 total sets
 - 1:57:53 total time rucking

Definitely a long duration training day but loads of fun. We started at 10:15a and I was back to the gym after a shower at 3p for clients. No formal lunch, just 2 meal bars and some water.  Lots of snacking once back at the gym.

We'll be doing another special training session this Thursday, it will be a killer.

Monday, May 23, 2016

Monday - May 23

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

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - hindu 2x15
Dips 2x15
Arm Haulers 3x30

Neck Exercises x25
DB Shrug @50# x25

Ab Circuit x2
 - Situp x40
 - 4-way crunch x40
 - Leg lever x40
 - Flutter Kicks x50
 - 1/2 situp x40

Erg - drag #8
 - 30minutes
 - 7331m
 - 2:02.8 ave500m
 - nice and easy. Nothing special.

Saturday - May 21

Sorinex Summer Strong 9

Ultimate Athlete Combine (10 events)
 - Hand dynometer (3 attempts each hand): I was 106-120 on both hands.
 - Standing Broad Jump (3 attempts): 9' 5" best
 - 10 yds Dash: 1.63 second
 - VersaClimber 1-minute sprint: 276 vertical feet
 - 185# Bench Press w/ Tendo: 700
 - TrapDL (elevated handles): 620# (650 was glued)
 - VersaPulley thing: 594 watts
 - 25# weight-vest + 40# sandbag carry to top of University of South Carolina football stadium and back down for time: 4:09
 - 2000m Row: 6:45
 - KIM test (Keep In Memory): we were shown 10 items for 2-minutes before we started the combine and then had to list and describe 4 attributes of each at the end of the combine.  I was good for 9/10 items with 4 descriptions of each, completely blanked on one item.  Items were; Rubber Mallet, Sorinex Bosco Stickers, Metal Knurled Bar (the items I missed), File Folder, Tie-Down Ring, Small Plastic Doll, Phillips Screwdriver, Emergency Strobe/Flashlight, Pulling Harness and a Flat-Metal Wrench.  So I totaled 36/40 for this event.

Overall I placed 4th and tweaked my hamstring/glute on the 10 yds. dash.  We did some grip feats and lifts at the after party, but nothing too crazy (blobs/db's)

Thursday - May 19

Road Bike
 - 22.88 miles
 - 1:08:31
 - 20.0 aveMPH
 - 89 ave cadence
 - 140 aveHR
 - 172 maxHR
 - performed a 20-minute Functional Threshold Power test to begin the ride (after a ten minute warm-up).  FTP heart rate was 158 bpm.

Transition Time: 3-5 minutes

Road Run
 - 5.0 miles
 - 40:40
 - 8:05 pace
 - was very happy to run this well off the bike for this distance.

Wednesday, May 18, 2016

Wednesday - May 18

1 to 10, 10 to 1 Pyramid
 - pullup x1
 - pushup x2
 - situp x3

Neck exercises x20
DB Shrug @ 50# x20

8-count Burpee x10

Max Pushup in 2minutes: 78
Max situp in 2minutes: 69
Max pullups: 15