Wednesday, March 4, 2015

Wednesday - March 4

Erg - 5 minutes
 - drag factor #4
 - 1364m
 - 1:50.0 ave500m

Dynamic Warm-up / Foam Roller

Box Jumps
 - 18-24-30"
 - 3 x 6

Press
5 x 40, 50, 59, 68kg
4 x 77kg

15 minutes (EDT) - 11 sets total
 - Pistol x 2 (r/l)
 - Renegade Row @ 24kg x 5(r/l)
 - Landmine x 5

Ab Wheel
 - 3 x 15


Tuesday, March 3, 2015

Tuesday - March 3

Cardio

Treadmill
 - 30 minutes
 - 6.0mph, 2.0% grade
 - 3.0 miles

Recumbent Bike
 - 30 minutes
 - level 6/20
 - 7.20 miles

No heart rate monitor today.  Happy to be moving again.

Various single arm hangs throughout the afternoon.

Monday, March 2, 2015

Monday - March 2

Erg - 5 minutes
 - 1397m
 - 1:47.4 ave500m

Dynamic Warm-up / Foam Roller

Hurdle Jumps - 12" x 6
 - str./lat./str. x 6

Squat
5 x 60, 105, 111, 128kg
10 x 145kg

15 minutes (EDT) - 7 sets total
 - Double C+J @ 24kg x 5
 - KB rack Lunge @ 24kg x 5(r/l)
 - Hanging leg raise x 5



Friday, February 27, 2015

Thursday - Feb. 26

Breaking the drought....

15 minutes (EDT) - 8 sets of each
 - Double KB clean+push press @ 24kg x 5
 - Double KB Lunge @ 24kg x 5(r/l)
 - Hanging knee raise x 5

5 minutes rest

15 minutes (EDT) - 10 sets of each
 - Ring Pullups x 5
 - Dips x 5
 - Bench crunch + Leg Raise x 8 each

Desperately needed to get back to moving.  Took the last 2 weekends to build our bouldering wall, couple of 19 hours days, but it is completed and looks great.  I have managed the energy to climb a couple of days and played on the campus board Tuesday.

Really liked the kettlebells with the EDT training.  In some ways I'm struggling with dropping strength in my barbell lifts while my overall endurance and climbing ability increase.  The upside is once the weather breaks we're going to do some fantastic climbing.



Thursday, February 19, 2015

Thursday, February 12, 2015

Thursday - Feb. 12

Erg - 5 minutes
 - drag factor #4
 - 1386m
 - 1:48.2 ave500m

Foam Roll + Dynamic Warm-up

Multi-Direction 6" hurdle jumps to Sprint x 8

Side Step 6" Hurdles to Sprint x 5 (r/l)

Snatch
2 x 30, 40, 50, 60kg
5 x 3 @ 68kg - power snatches after first set, balance and focus were off for a deep catch

Snatch Pull
4 x 3 @ 95kg

Front Squat
5 x 60, 80kg
5 x 105kg
3 x 119kg

2 x 133kg

Later in afternoon......

Seated Calf Raise
 10 x 70, 105, 130, 130#
Decline Situp @ #4
4 x 20


Floor crunches - 6 positions
 x 40 each

Wednesday, February 11, 2015

Wednesday - Feb. 11

Cardio

Foam Roller

Treadmill
 - 30 minutes
 - 6.0 mph, 2.0% grade
aveHR 148
maxHR 160

Recumbent Bike
 - 30 minutes
 - level 6/20
aveHR 129
maxHR 138


Later in afternoon.......

Hangboard Intervals
 - 7 reps @ 7 sec. Hang / 3 sec. Rest
 - 2:30 rest between holds
 - Jug, Round Slope, Large Edge, Medium Edge, Large Edge, Round Slope, Jug
 - dead hang on all holds