Tuesday - Dec. 30

Holiday's, family gatherings and some food poisoning have made consistent training difficult.

Did the 10 minute Intro hangboard workout and played on the jungle gym.

Worked on slow controlled movements between rungs and just played around with different ways to climb; front, backwards, sideways, up the support beams, transfer to and from the rope.

Also worked with single arm hangs on the rings; incorporating leg lifts, and shoulder retractions (very hard)

Weekend

Saturday

Hiking in Cuyahoga Valley State Park
 - 5.43 miles, 2 hours
 - mountaineering boots, 25# pack

Sunday

Cleveland Rock Gym
 - we could all tell it has been a month since our last climb.  No terrible after getting warmed up, but feet slipped more than usual.

Friday - Dec. 19

Cardio

Treadmill
 - 30 minutes, 2.0% grade
 - 6.0 mph
aveHR 146
maxHR 160

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.20
aveHR 131
maxHR 142

Thursday - Dec. 18

Erg - 5 minutes
 - drag factor #3
 - 1347m
 - 1:51.3 ave500m

Foam Roll + Dynamic Warm-up

Dot Mat
 - 5 x 3 (r/l)

Hang Snatch
2 x 30, 40, 50
5 x 3 @ 60kg

Power Clean + Push Jerk x2
 x 60, 70, 80, 90kg
5 @ 95kg

Overhead Squat
2 x 40, 50, 60, 70kg
5 x 1 @ 80kg

Ab Wheel
 3 x 20

Barbell Wrist Curl
 - 3 x 15 @ 85#
Barbell Wrist Extension
 - 3 x 15 @ 45#

Gripper
 - #1 - 3 x 10 (r/l)

Wednesday - Dec. 17

Erg - 5 minutes
 - drag factor #4
 - 1438m
 - 1:44.3 ave500m

Foam Roll + Dynamic Warm-up

18" Hurdle Jumps with 180 degree twist over each hurdle
 - 6 hurdles
 - 3 x 4

Snatch
2 x 30, 40, 50, 60kg
5 x 1 @ 70kg

Snatch Pull
3 x 3 @ 90kg

Front Squat
3 x 70, 90kg
5 x 2 @ 110kg

12 minutes (EDT) - 8 sets of each
 - Incline DB Press @ 75# x 5
 - Ring Row x 5
 - Landmine Twist x 5 (r/l)

Seated Calf Raise
 10 x 70, 105, 115#
Decline Situp @ #3
3 x 20
Wrist Roller
 3 x 25#

Tuesday - Dec. 16

Foam Roller / Dynamic Warm-up

Power Snatch
3 x 30, 40, 50kg
5 x 3 @ 60kg

Hang Clean
2 x 60, 70, 80kg
5 x 2 @ 90kg

Cardio

Treadmill
 - 30 minutes, 2.0% grade
 - 6.0 mph
aveHR 154
maxHR 163

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.20
aveHR 130
maxHR 142

Monday - Dec.

Dexterity Balls/ Expansion bands

Erg- 5 minutes
 - drag factor #3
 - 1379m
 - 1:48.8 ave500m

Foam Roller/Dynamic Warm-up

Box Jump series
 - 18-24-30"
 - straight/lateral/straight x 6 each

Clean+ Jerk
 2 x 60, 70, 80, 90kg
5 x 1 @ 100kg

Clean Pull
 3 x 3 @ 120kg

Squat
 5 x 60, 100kg
 3 x 115kg
 5 x 3 @ 130kg

12 Minutes (EDT) - 8 sets of each
 - Dips + 20kg x 5
 - Rock Ring Pullups - large edge x 5

Toes-to-Bar (no swinging)
 x 8, 8, 8
Climber Grip Machine
25# x 50 (r/l) x 2

Saturday - Dec. 13

Hiking with friends at Mohican State Park
 - mountaineering boots and 25# pack

 - 13.1 miles
 - 8688 ft. elevation gained
 - 4 hours 31 minutes (walking time)

Friday - Dec. 12

Playing around on the jungle gym all day.  Working on slow controlled movements between rungs, skipping rungs, rope climbs, lock-off holds/negatives.

Thursday - Dec. 11

Erg - 5 minutes
 - drag factor #3
 - 1366m
 - 1:49.8 ave500m

Foam Roll + Dynamic Warm-up

Agility Ladder

Power Snatch
2 x 30, 40, 50
5 x 3 @ 60kg

Power Clean x3 + Push Jerk x2
 x 60, 70, 80
5 @ 90kg

Overhead Squat
3 x 40, 50, 60kg
5 x 3 @ 70kg

Ab Wheel
 3 x 20

Later in afternoon.....

Climber grip machine
 - 25#
 - 2 x 50 (r/l)

Wednesday - Dec. 10

Erg - 5 minutes
 - drag factor #3
 - 1362m
 - 1:50.1 ave500m

Foam Roll + Dynamic Warm-up

18" Hurdle Jumps with 180 degree twist over each hurdle
 - 6 hurdles
 - 3 x 4

Snatch
2 x 30, 40, 50
5 x 3 @ 60kg

Snatch Pull
4 x 3 @ 80kg

Front Squat
3 x 60, 80kg
5 x 3 @ 100kg

15 minutes (EDT) - 10 sets of each
 - Incline DB Press @ 75# x 5
 - Ring Row x 5
 - Landmine Twist x 5 (r/l)

Seated Calf Raise
 10 x 70, 105, 115#
Decline Situp @ #2
3 x 20
Wrist Roller
 3 x 25#

Tuesday - Dec. 9

16" Box Step-ups
 - 750 steps, 1,000 ft. elevation
 - time 34:02
 - mountaineering boots and 15# pack
 aveHR 143
 maxHR 157

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.33
 ave HR 126
 max HR 137

Monday - Dec. 8

Dexterity Balls/ Expansion bands/Gyro-Ball

Erg- 5 minutes
 - drag factor #3
 - 1445m
 - 1:43.8 ave500m

Dynamic Warm-up

Dot Mat
 - single leg - 5x3(r/l)

Power Clean+ Clean x2+ Jerk
 @ 60, 70, 80kg
5 sets @ 90kg

Clean Pull
 4 x 3 @ 110kg

Squat
 5 x 60, 100kg
 5 x 5 @ 115kg

12 Minutes (EDT) - 8 sets of each
 - Dips + 16kg x 5
 - Rock Ring Pullups - large edge(4 sets), Jug(4 sets)  x 5

Toes-to-Bar (no swinging)
 x 6, 6, 6

Friday - Dec. 5

Cardio

Treadmill
 - 30 minutes, 2.0% grade
 - 6.0 mph
aveHR 152
maxHR 163

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.20
aveHR 129
maxHR 138

Thursday - Dec. 4

Erg - 5 minutes
 - drag factor #3
 - 1402m
 - 1:47.0 ave500m

Foam Roll + Dynamic Warm-up

Side-to-Side Hurdle Jumps - 10"
 - 30 sec. Work/Rest x 3 sets
 - reps: 1) 50 2) 50 3) 52

Power Snatch
2 x 30, 40, 50
5 x 2 @ 60kg

Power Clean x2 + Push Jerk x2
2 x 60, 70, 80
5 x 2 @ 90kg

Overhead Squat
3 x 40, 50, 60kg
3 x 3 @ 70kg

Ab Wheel
 3 x 20

Wednesday - Dec. 3

Erg - 5 minutes
 - drag factor #3
 - 1376m
 - 1:49.0 ave500m

Foam Roll + Dynamic Warm-up

Box Jump Series
 - 18-24-30"
 - 2 x 6

Snatch
2 x 30, 40, 50
5 x 2 @ 60kg

Snatch Pull
3 x 3 @ 80kg

Front Squat
3 x 60, 80kg
3 x 3 @ 100kg

15 minutes (EDT) - 10 sets of each
 - Incline DB Press @ 75# x 5
 - Ring Row x 5
 - Landmine Twist x 5 (r/l)

Seated Calf Raise
 10 x 70, 105, 115#
Decline Situp @ #2
3 x 15
Wrist Roller
 3 x 25#

Tuesday - Dec. 2

14" Box Step-ups
 - 858 steps, 1,001 ft. elevation
 - time 38:02
 - mountaineering boots and 15# pack
 aveHR 138
 maxHR 152

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.20
 ave HR 117
 max HR 128


Played with using a vapor barrier (trash bags) with my boots today.  Might have had a fold on my left heal as it developed a hot spot, no blister but could feel it.  My liner socks were thoroughly soaked, but my heavy sock and boot inners were very dry, which is the point.  I can see the point for multi-day trips and keeping the insulation dry.  I sweat a good bit and don't want my feet to freeze due to sweat build-up.  More testing to come.

Monday - Dec. 1

Erg- 5 minutes
 - drag factor #3
 - 1339m
 - 1:52.0 ave500m

Dynamic Warm-up

Agility Rings
 - double x 6
 - single leg x 6

Power Clean+ Clean+ Jerk
 @ 50, 60, 70, 80kg
5 sets @ 90kg

Clean Pull
 3 x 3 @ 110kg

Squat
 5 x 60, 100kg
 5 x 5 @ 115kg

12 Minutes (EDT) - 10 sets of each
 - Dips + 16kg x 5
 - Pullups x 5

Toes-to-Bar (no swinging)
 x 6, 6, 6

Feels good to breathe again.  Finally kicking this congestion.

Wednesday - Nov. 26

Erg- 5 minutes
 - drag factor #3
 - 1331m
 - 1:52.7 ave500m

Dynamic Warm-up

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

Power Clean+ Clean+ Jerk
 @ 50, 60, 70, 80kg
5 sets @ 90kg

Clean Pull
 3 x 3 @ 110kg

Squat
 5 x 60, 100kg
 5 x 5 @ 115kg

Tuesday - Nov. 25

18" Box Step-ups
 - mountaineering boots and 14# pack
 - 667 steps, 1,000.5 ft.
 - time: 33:05
ave HR 148
max HR 166

18" made quiet a difference.  Could really feel the glutes working after 10 minutes.  The final 10 minutes were also noticeably challenging to step up and down.

Monday - Nov. 24

Light Cardio

Fighting off a sore throat and cold

Recumbent Bike
 - 25 minutes
 - level 6/20
 - distance 6.00
ave HR 114
max HR 123

My sweat rate was quite high today, definitely fighting something off.

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 - 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 - 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 - 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 - 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 - 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.

Tuesday - Nov. 11

Light Cardio

Recumbent Bike
 - 30 minutes
 - manual level 5/20

aveHR
maxHR 

Monday - Nov. 10

Erg - 5 minutes
 - drag factor #3

 - 1343 m

 - 1:51.7 ave500m

aveHR 137
maxHR 147

Dynamic Warm-up

Box Jump Series
 - 18-24-30" 
 - str./lat./str. x 6

15 minutes (EDT) - 10 sets of each
 - Squat @ 255#x 5
 - Axle Press @ 53kg x 5

5 minutes Rest

15 minutes (EDT) - 10 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup - jug x 5

5 minutes Rest

12 minutes (EDT) - 6 sets of each
 - Pistol x 3 (r/l)
 - Barbell Glute Bridge @ 50kg x 6 
 - Lat. Raise @ 15# x 6

Ab Wheel
 3 x 15

Wrist Roller
 - 3 x 10 @ 20#

Gripper (r/l)
 - guide x 10, 10, 10

ave HR 124

max HR 167

Total Time: 1 hour 49 minutes

Thursday - Nov. 6

De-Load

Erg - 5 minutes
 - drag factor #3
 - 1356m
 - 1:50.7 ave500m
aveHR 131
maxHR 145

Dynamic Warm-up

Fr. Rack Lunge
 5 x 45, 65, 75, 85, 85#

Incline DB Press
 10 x 40, 45, 50, 55#

Ring Row
 x 6, 8, 10

2-arm Swing
 10 x 16, 20, 24, 28, 32kg

DB Curls
 10 x 20, 25, 30#

Climber internal/external wrist rotations
 3 x 10 @ 20#

Hanging Knee Raise
 - 4 x 8

Plank 2 x 45 sec.

ave HR 96
maxHR 149

Total Time: 1 h 10 min

Body is feeling good and had to constantly tell myself less is more on de-load week.

Wednesday - Nov. 4

De-Load

16" Box Step-ups
 - 1,000 ft. elevation gain (750 steps)
 - gym shoes and clothes

Total Time: 32':42

ave HR 131
max HR 145

Tuesday - Nov. 4

De-Load

Erg - 5 minutes
 - 1328m
 - 1:53.0 ave500m

aveHR 132
maxHR 150

Dynamic Warm-up

Squat
 - 5 x 45, 95, 135, 185, 205, 205#

Axle Press
 - 5 x 15, 25, 35, 40, 40, 40kg

Pulldown
 - 5 x 100, 120, 140, 150, 150#

Dips
 x 5, 8, 10, 12

Floor Ab circuit (6 positions)
 x 20

Wrist Roller @ 5#
 - x2

ave HR 92
max HR 137

Total Time: 55 minutes

Monday - Nov. 3

De-load week

Recumbent Bike
 - 15 minutes
 - manual, level 5/20

aveHR 108
maxHR 122

Weekend

Climbed at the Cleveland Rock Gym on both Saturday and Sunday.  Strained the A2 pulley on my right pinkie Saturday.  Taped it and was able to continue climbing, but held off from any remaining bouldering.

Having now researched finger injuries, I now see that I have strained the A2 pulley in both ring fingers in training prior to the Arnold in '12 (right hand) and '13 (left hand).  Both have healed and do not hinder my performance currently.  I am happy that this week is a deload, but know that I will require 6-8 weeks to feel back to pain free.  Contrast baths, self-massage, taping and exercise adjustments will ensue.

Climbing wise; I'm starting to feel comfortable at the 5.10(indoor) level.  Indoor and outdoor are still very different animals, but nice to see that I am improving and there will be some carryover (namely, I am finding stances that I can go hands free comfortably and rest/place gear).

Climbing endurance is also vastly improved.  In the past we would climb 4-5 routes in an hour and be done.  Now we climb 4-5 to warm-up and then 5-7 that test us (plus 4-5 boulder routes) and then 1-3 easier to cool down.

Thursday - Oct 30

Erg - drag factor #3
 - 5 minutes
 - 1397m
 - 1:47.4 ave/500m

Dynamic WU

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

15 minutes (EDT) - 10 sets of each

 - Incline DB Bench @ 80# x 5

 - Front Rack Lunge @ 115# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) - 10 sets of each 

 - 2-arm Swing (plateau buster) @ 105# x 10

 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 6 sets of each 

 - Seated Calf Raise @ 90# x 6 (r/l)

 - Standing EZ Curl @ 95# x 6

 - Landmine Twist (r/l) x 6

Planks 3 x 60sec.
Side Plank 2 x 40 sec. (r/l)

Barbell Wrist curls @ 95# - 2 x 10
Barbell Wrist extension @ 45# - 2 x 10

ave HR 121
max HR 165

Total Time: 1 hour 38 minutes

Wednesday - Oct. 29

Cardio Day

Dynamic Warm-up

Road Run
 - 2.97 miles
 - 25 minutes 31 seconds

ave. HR 158
max HR 172

Elliptical
 - 30 minutes
 - cross training 1, level 6/20

ave HR 130
max HR 141

Recumbent Bike
 - 30 minutes
 - manual, level 6/20

ave HR 118
max HR 127

Run did not 'feel' very good, but was 16 seconds faster and max HR 7 bpm less (aveHR stayed the same).  

Tuesday - Oct. 28

Erg - 5 minutes

 - 1390 m

 - 1:47.9 ave500m

Dynamic Warm-up

Box Jump Series
 - 18-24-30" 
 - str./lat./str. x 6

15 minutes (EDT) - 10 sets of Squat, 9 sets of Press
 - Squat @ 255#x 5
 - Axle Press @ 53kg x 5

5 minutes Rest

15 minutes (EDT) - 10 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup - large edge x 5

5 minutes Rest

12 minutes (EDT) - 6 sets of each
 - Pistol x 3 (r/l)
 - Barbell Glute Bridge @ 50kg x 6 
 - Lat. Raise @ 15# x 6

Toes-to-Bar 
 - 3 x 12

Wrist Roller
 - 3 x 10 @ 20#

ave HR 124

max HR 185

Total Time: 1 hour 47 minutes

Definitely maxed the HR today.  Most likely near the end of the squat/press set, I was really striving to perform more than 9 sets.  On a plus side, my heart rate recovery continues to improve, dropping under 90 bpm within 3-4 minutes of any exercises series.

Monday - Oct. 27

Light Cardio

Recumbent Bike
 - 30 minutes
 - Manual, Level 5/20

aveHR 116
maxHR 124

Friday - Oct. 24

Box Step-up Test
 - 1,001 ft. elevation gain
 - 14" box
 - 858 steps
 - gym shoes and clothes, no additional weight/gear

Total Time: 33 minutes 57 seconds

ave HR 130
max HR 146

This comes from Training for the New Alpinism.

Felt smooth.  I didn't push hard, just a smooth steady stepping pace.  Getting under 20 minutes would require a running pace.  I look to add hiking boots and a light pack (~10#) next week.

I have had a few people ask about my current training, notably that it has changed from max strength based to more endurance, strength-endurance focused.  These are correct observations and that is because my goals for 2015 are different and require me to be more enduring.

2015 Goals are as follows:
 - January 17 - climb Mt. Washington, NH
 - May 30 - Mohican 100 mile mountain bike race, single-speed division
 - Late July/early August - climb Long's Peak, CO via Stettner's Ledge's route, 5.8 Grade III

Thursday - Oct. 23

Erg - drag factor #3
 - 5 minutes
 - 1324m
 - 1:53.3 ave/500m

Dynamic WU

Pro-Agility Sprints x 8 sets
 - 5 sec. Work / 25 sec. Rest

15 minutes (EDT) - 9 sets of each

 - Incline DB Bench @ 80# x 5

 - Front Rack Lunge @ 115# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) - 11 sets of each 

 - 2-arm Swing (plateau buster) @ 105# x 10

 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 6 sets of each 

 - Seated Calf Raise @ 90# x 6 (r/l)

 - Standing EZ Curl @ 95# x 6

 - Landmine Twist (r/l) x 6

Planks 3 x 60sec.
Side Plank 2 x 40 sec. (r/l)

Barbell Wrist curls @ 95# - 2 x 10
Barbell Wrist extension @ 45# - 2 x 10

ave HR 118
max HR 159

Total Time: 1 hour 41 minutes

Was hard to motivate to start.  Feeling tired.  Ready for a relaxing weekend and rest.  Overall, still very happy with my performance under fatigue this week.  Progress still be made in overall volume and heart rate continues to operate at a lower level.

Wednesday - Oct. 22

Cardio Day

Dynamic Warm-up

Road Run
 - 3.02 miles
 - 25 minutes 47 seconds

ave. HR 157
max HR 177

Elliptical
 - 30 minutes
 - cross training 1, level 5/20

ave HR 130
max HR 141

Recumbent Bike
 - 30 minutes
 - manual, level 6/20

ave HR 126
max HR 134

Perceived exertion is definitely a lot lower.  Still would like my heart rate to be lower on the run.  All in time I assume.

Tuesday - Oct. 21

Erg - 5 minutes

 - 1341 m

 - 1:51.9 ave500m

Dynamic Warm-up

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

15 minutes (EDT) - 9 sets of each
 - Squat @ 255#x 5
 - Axle Press @ 53kg x 5

5 minutes Rest

15 minutes (EDT) - 10 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup - large edge x 5

5 minutes Rest

12 minutes (EDT) - 6 sets of each
 - Pistol x 3 (r/l)
 - Barbell Glute Bridge @ 95# x 6 
 - Lat. Raise @ 15# x 6

Toes-to-Bar 
 - 3 x 12

Wrist Roller
 - 3 x 10 @ 15#

ave HR 124

max HR 163

Total Time: 1 hour 42 minutes

Monday - October 20

Recumbent Bike
 - 30 minutes
 - manual level 5/20

ave HR 108
max HR 120

Thursday - Oct. 16

Erg - drag factor #6
 - 5 minutes
 - 1296m
 -  1:55.8 ave/500m

Dynamic WU

Multi-directional Hurdle Jumps to Sprint x 8
Side Hurdle step to Sprint x 5 (r/l)

15 minutes (EDT) - 8 sets of each

 - Incline DB Bench @ 80# x 5

 - Lunge @ 115# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) - 11 sets of each 

 - 2-arm Swing (plateau buster) @ 105# x 10

 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 8 sets of each 

 - Seated Calf Raise @ 90# x 6 (r/l)

 - Standing EZ Curl @ 95# x 6

 - 1-arm Band Pushdown @ #3 x 6

Planks 3 x 60sec.
Side Plank 2 x 40 sec. (r/l)

Barbell Wrist curls @ 95# - 2 x 10
Barbell Wrist extension @ 45# - 2 x 10

ave HR 117
max HR 157

Total Time: 1 hour 45 minutes

Wednesday - Oct. 15

Cardio Day

Dynamic Warm-up

Road Run
 - 2.85 miles
 - 24 minutes, 44 seconds

ave HR 148
max HR 174

Elliptical
 - 30 minutes
 - cross training #1, level 6 of 20

ave HR 130
max HR 140

Recumbent Bike
 - 20 minutes
 - hill climb, level 2/20

ave HR 128
max HR 140

Tuesday - Oct. 14

Erg - 5 minutes

 - 1392 m

 - 1:47.7 ave500m

Dynamic Warm-up

Box Jump Series
 - 14-18-24-30"
 - 2 x 6

15 minutes (EDT) - 8 sets of each
 - Squat @ 255#x 5
 - Axle Press @ 53kg x 5

Client Training - 1 hour

15 minutes (EDT) - 10 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup - large edge x 5

5 minutes Rest

12 minutes (EDT) - 6 sets of each
 - Pistol x 3 (r/l)
 - Exercise Ball Leg Curl x 6 (r/l)
 - Lat. Raise @ 15# x 6

Toes-to-Bar (tempo 4-1-4)
 - 4 x 4

Wrist Roller
 - 3 x 10 @ 15#

ave HR 125

max HR 164

Friday - Oct. 10

Dynamic Warm-up

Up-Tempo Sprints - every 30 seconds

 - 50 yds x 10

 - 100 yds x 10

 - 50 yds x 10

ave HR 142

max HR 171

Total time - 24 minutes

Thursday - Oct. 9

Erg - drag factor #5
 - 5 minutes
 - 1395m
 -  1:47.5 ave/500m

Dynamic WU

Band Resisted Side shuffle
 - 3 x 4(r/l) - 5 yds. back and forth fast

15 minutes (EDT) - 10 sets of each

 - Incline DB Bench @ 80# x 5

 - Lunge @ 115# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -  11 sets of each 

 - Reverse Hyper @ 70# x 8

 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 8 sets of each 

 - Seated Calf Raise @ 90# x 6 (r/l)

 - Standing EZ Curl @ 95# x 6

 - 1-arm Band Pushdown @ #3 x 6

ave HR 114
max HR 154

Total Time: 1 hour 27 minutes

Later in afternoon....

Ab Wheel

 - 2 x 20
Floor Ab circuit
 - 6 positions x 35 reps each

Wrist Roller
 - 3 sets at 10#

Wednesday - Oct. 8

Dynamic Warm-up

Road Run
 - 2.3 miles
 - 19 minutes 6 seconds

ave HR 139
max HR 175

Elliptical
 - 30 minutes
 - cross training #1, level 6/20

ave HR 130
max HR 142

Tuesday - Oct. 7

Erg - 5 minutes
 - drag factor #4

 - 1375 m

 - 1:49.1 ave500m

Dynamic Warm-up

Hurdle Jumps @ 12" x 6
 - str/lat/str x 4

Toes-to-Bar 
 - 3 x 12

Total time: 42 minutes

ave HR 110

max HR 158

Low motivation after returning from woods and climbing.

Wednesday - Oct. 1

Elliptical
 - 45 minutes
 - level 6 of 20, cross training 1

ave HR 126
max HR 146

Tuesday - September 30

Erg - 5 minutes

 - 1335 m

 - 1:52.3 ave500m

Dynamic Warm-up

Box Jump Series
 - 14-18-24-30"
 - 2 x 6

15 minutes (EDT) - 11 sets of squat, 10 of press
 - Squat @ 245#x 5
 - Press @ 115# x 5

5 minutes Rest

15 minutes (EDT) - 10 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup x 5

5 minutes Rest

12 minutes (EDT) - 7 sets of each
 - Pistol x 3 (r/l)
 - Exercise Ball Leg Curl x 6 (r/l)
 - Lat. Raise @ 15# x 6

Toes-to-Bar (tempo 4-1-4)
 - 4 x 4

Total time: 1 hour 32 minutes

ave HR 127

max HR 160

Monday - September 29

Road Run
 - 2.34 miles
 - 19 minutes 30 seconds
 - ave speed 7.21 mph

ave HR 159
max HR 181

Friday - September 26

Mountain Biking w/ Kilo
 - Vulture's Knob
 - 5.21 miles
 - 55 minutes

ave HR 136
max HR 171

Thursday - Sept. 25

Erg - drag factor #3
 - 5 minutes
 - 1392m
 -  1:47.8 ave/500m

Dynamic WU

Band Resisted Side shuffle
 - 2 x 4(r/l) - 5 yds. back and forth fast

15 minutes (EDT) - 11 sets of Lunges, 10 sets of Incline 

 - Incline DB Bench @ 75# x 5

 - Lunge @ 105# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -  11 sets of each 

 - Reverse Hyper @ 70# x 8

 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 9 sets of each 

 - Seated Calf Raise @ 70# x 6 (r/l)

 - DB Curl @ 35# x 6

 - DB Skull Crusher @ 30# x 6

Ab Wheel

 - 2 x 20
Floor Ab circuit
 - 6 positions x 35 reps each

Sledgehammer @ 8#

 - 1/2 of handle, 3/4, Full length x 1

ave HR 117
max HR 159

Total Time: 1 hour 37 minutes

Body felt swollen and sore to start.  Felt great once warmed up and numbers show the same.  Base conditioning continues to improve.  Very excited to see where it all goes.

Wednesday - Sept. 24

Light Cardio

Definitely pumped legs after yesterday.  I believe it is residual from the long ride on Sunday plus yesterdays training.  Goal was to run the road but at a slow trot, want/need the impact training of running but managing fatigue.  Went right to the elliptical after the run, no rest.

Run
 - 1.79 miles
 - 15 minutes 16 seconds
ave HR 145
max HR 167

Elliptical
 - 30 minutes
 - cross train #1, level 5 of 20
ave HR 122
max HR 132

Tuesday - Sept. 23

Erg - 5 minutes

 - 1311 m

 - 1:54.5 ave500m

Dynamic Warm-up

Hurdle Jumps
 - 12" x 6
 - str./lat./str. x 4 each

15 minutes (EDT) - 10 sets of each, felt really solid in this series
 - Squat @ 245#x 5
 - Press @ 115# x 5

5 minutes Rest

15 minutes (EDT) - 10 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup x 5

5 minutes Rest

12 minutes (EDT) - 6 sets of each
 - Pistol x 3 (r/l)
 - Exercise Ball Leg Curl x 6 (r/l)
 - Lat. Raise @ 12.5# x 6

Toes-to-Bar (tempo 4-1-4)
 - 4 x 4

Total time: 1 hour 36 minutes

ave HR 120

max HR 157

Sunday - Sept. 21

Road Bike - Wooman Ride
 - 48.24 miles
 - 3 hours 19 minutes

ave HR 126
max HR 177


Climbed indoors later in the day.  Felt strong but did not push my climbing limits, 9 routes

Friday - Sept. 19

Mountain Bike
 - 2.89 miles
 - 36 minutes
 - left crank arm fell off, bolts stripped.  Still good to be outdoors.

Thursday - Sept. 18

Erg - drag factor #3
 - 1288m
 -  1:56.4 ave/500m

Dynamic WU

Agility Ladder

8 minutes (EDT) - 5 sets of each - easy

 - Incline DB Bench @ 75# x 5

 - Lunge @ 95# x 5 (r/l)

5 minutes Rest

8 minutes (EDT) -  5 sets of each - easy

 - Reverse Hyper @ 70# x 8

 - Body Rows on Rings x 5

5 minutes Rest

6 minutes (EDT) - 4 sets of each - easy

 - Single Leg Calf Raise + 8kg x 6 (r/l)

 - DB Curl @ 35# x 6

 - DB Skull Crusher @ 30# x 6

Ab Wheel

 - 2 x 20
Floor Ab circuit
 - 6 positions x 30 reps each

Sledgehammer @ 8# (2/3 of handle)

 - Internal/External - 3 x 3 (r/l)

ave HR 110
max HR 151

Wednesday - Sept. 17

Road Run
 - 1.71 miles
 - 13 minutes 24 seconds

ave HR 163
max HR 178

Reading the heart rate monitor afterwards was humbling.  I have a long way to go to get back to my old self, but I do feel better already.  Need to maintain the consistency.

Tuesday - Sept. 16

DeLoad week
 - reducing volume by ~50%

Erg - 5 minutes

 - 1256 m

 - 1:59.5 ave500m

Dynamic Warm-up

Box Jumps in series
 - 14"-18"-24"
 - 2 x 6

8 minutes (EDT) - 5 sets of each
 - Squat @ 245#x 5
 - Press @ 115# x 5

5 minutes Rest

8 minutes (EDT) -  5 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup x 5

Couple of horseshoes and 60d nails bent to practice for a show next weekend.

ave HR 119

max HR 164

Sunday - Sept. 14

Trail Run w/ Kilo at Wooster Memorial Park
 - 1.8 mile, hiked first 0.3 miles
 - 9 minute mile pace
 - Total time 17:46 

Friday - Sept. 12

Mountain Bike at Vultures Knob
 - 1 hour 19 minutes
 - 6.82 miles

Thursday - Sept 11

Erg - drag factor #5
 - 1256m
 -  1:59.5 ave/500m

Dynamic WU

Multi -directional hurdle jumps to sprint x 6
Side hurdle steps to sprint x 4 (r/l)

15 minutes (EDT) -  10 sets of each

 - Incline DB Bench @ 75# x 5

 - Lunge @ 95# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -   12 sets of Rows, 11 of Rev. Hyp.

 - Reverse Hyper @ 50# x 8

 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 8 sets of each

 - Single Leg Calf Raise + 8kg x 6 (r/l)

 - DB Curl @ 35# x 6

 - DB Skull Crusher @ 30# x 6

Ab Wheel

 - 3 x 20
Floor Ab circuit
 - 6 positions x 30 reps each

Sledgehammer @ 8# (3/4 of handle)

 - Internal/External - 4 x 5 (r/l)

ave HR 117
max HR 154

Total Time: 1 hour 45 minutes

Wednesday - Sept. 10

Zone 1 cardio

Elliptical
 - 45 minutes
 - Level 5 of 20, cross training 3

ave HR 122
max HR 137

Tuesday - Sept. 9

Erg - 5 minutes

 - 1188 m

 - 2:06.3 ave500m

Dynamic Warm-up

Hurdle Jumps -12"

 - 4 x straight/lateral/straight

15 minutes (EDT) - 9 sets of each
 - Squat @ 235#x 5
 - Press @ 115# x 5

5 minutes Rest

15 minutes (EDT) -  9 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup x 5

Total time - 1 hour 11 minutes

ave HR 127

max HR 161

headache

Monday - Sept. 8

Road Bike
 - 1 hour 35 minutes
 - about 25 miles (computer zeroed 40 minutes into ride)
 - Did a fair number of hill climbs on this ride

Friday - Sept. 5

Erg - drag factor #5
 - 1202m
 - 2:04.7 ave/500m

Dynamic WU

Agility Rings
 - Double Leg x 6
 - Single x 6

15 minutes (EDT) -  10 sets of each

 - Incline DB Bench @ 70# x 5

 - Lunge @ 95# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -  10 sets of each

 - 45 degree Back Ext. + 10# x 8

 - Neutral Grip Pull-up + 8kg x 5

5 minutes Rest

12 minutes (EDT) - 8 sets of each

 - Single Leg Calf Raise + 8kg x 6 (r/l)

 - Preacher Curl @ 80# x 6

 - Triceps Pushdown @ 80# x 6

Ab Wheel

 - 3 x 20
Floor Ab circuit
 - 6 positions x 30 reps each

Sledgehammer @ 8# (somewhere in the middle of handle)

 - Internal/External - 3 x 10 (r/l)

ave HR 123
max HR 167

Total Time: 1 hour 45 minutes

Wednesday - Sept. 3

Zone 1 Cardio
 - elliptical
 - 45 minutes, level 5 of 20
 - cross training 3

ave HR 116
max HR 136

Tuesday - Sept. 2

Erg - 5 minutes

 - 1095 m

 - 2:17.0 ave500m

Dynamic Warm-up

Hurdle Jumps -12"

 - 4 x straight/lateral/straight

15 minutes (EDT) - 10 sets of each
 - Squat @ 225#x 5
 - Press @ 110# x 5

5 minutes Rest

15 minutes (EDT) -  10 sets of each
 - Dip + 12kg x 5
 - Rock Ring Pullup x 5

5 minutes Rest

12 Minutes (EDT) - 10 sets of each
 - Leg Extension @ 120# x 8
 - Leg Curl @ 80# x 8

Toes-to-bar (tempo 4-1-4)

- 3 x 4

Total time - 1 hour 37 minutes

ave HR 125

max HR 167

Felt tired right from the start but was able to get all the sets and reps I desired.  

Friday - August 29

Road bike

 - 1 hour 32 minutes

 - 14.4 ave mph

 - ave HR 128

 - max HR 164

~35 minute rest/transition + PB&J sandwich

Trail Hike

 - 1 hour 23 minutes

 - ave HR 117

 - max HR 145

Thursday - August 28

Erg - 5 minutes

 - 1134

 - 2:12.3 ave/500m

Dynamic WU

Agility Ladder

15 minutes (EDT) -  10 sets of each

 - Incline DB Bench @ 70# x 5

 - Lunge @ 85# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -  10 sets of each + 1 Pullup set

 - 45 degree Back Ext. + 10# x 8

 - Neutral Grip Pull-up + 8kg x 5

5 minutes Rest

12 minutes (EDT) - 9 sets of each

 - Single Leg Calf Raise x 6 (r/l)

 - Preacher Curl @ 75# x 6

 - Triceps Pushdown @ 75# x 6

Ab Wheel

 - 3 x 20

Sledgehammer @ 8# (somewhere in the middle of handle)

 - Internal/External - 3 x 10 (r/l)

Total time - 1 hour 45 minutes

ave HR - 120 bpm
max HR - 154 bpm

Felt great today.  Solid energy all the way through and feel like I could keep going.

Wednesday - August 27

Zone 1 cardio

Elliptical

 - cross training 1

 - level 4 of 20

 - 45 minutes

Ave HR 116 bpm (65%)

max HR 132 bpm (74%)

Tuesday - August 26

Erg - 500m
 - 2:01.4

Dynamic Warm-up

Agility Rings
 - Double leg x 4
 - Single leg x 4 (r/l)

15 minutes (EDT) - 10 sets of each
 - Squat @ 215# x 5
 - Press @ 110# x 5

5 minutes Rest

15 minutes (EDT) -  10 sets of each
 - Dip + 12kg x 5
 - Chest-to-bar Pullup x 5

5 minutes Rest

12 Minutes (EDT) - 10 sets of each
 - Leg Extension @ 110# x 8
 - Leg Curl @ 80# x 8

Floor Ab circuit
 - 6 positions x 40 reps each

ave HR - 121 bpm
max HR - 156 bpm

1 hr 21 total minutes start of warm-up to finish of abs

Monday - August 25

Max HR test day

Dynamic Warm-up
Jump Rope - 2 minutes

Erg - drag factor 6
 - 2 minutes - steady warm-up
 - rest - 20 sec.
 - 2 minutes - test

max HR attained - 178 bpm

Saturday - August 23

Road bike
 - 28.21 miles
 - ave. 14.2 mph
 - ave HR 128
 - max HR 169


Climbing at Scioto Audubon Metropark in afternoon

Friday - August 22

Dynamic Warm-up

Jump Rope - 2 minutes

15 minutes (EDT) - 10 sets of each
 - Squat @ 205# x 5
 - Press @ 105# x 5

5 minutes Rest

15 minutes (EDT) - 9 sets of each
 - DB Curl @ 35# x 6
 - Triceps Pushdown @ 70# x 6
 - Lateral DB Raise @ 12.5# x 6

Max HR rate - 160 bpm

Weekend

Climbed at Seneca Rocks, WV.

Saturday
 - Old Ladies, 5.2 - 3/4 pitches to South Summit, trad
 - Monkey See Monkey Do, 5.7 - 1st pitch, trad
 - Seneca Days, 5.8/9 - 1 pitch, sport

Sunday
 - Candy Corner, 5.6, 1st pitch, trad

Thursday - Aug. 14

Dynamic WU

15 minutes (EDT) - 9 sets of each
 - Incline DB Bench @ 70# x 5
 - Lunge @ 65# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) - 12 sets of each
 - 45 degree Back Ext. x 8
 - Neutral Grip Pull-up x 5

5 minutes Rest

12 minutes (EDT) - sets of each
 - Single Leg Calf Raise x 6 (r/l)
 - Preacher Curl @ 75# x 6
 - Triceps Pushdown @ 70# x 6

Ab Wheel
 - 3 x 20
Sledgehammer @ 6# (somewhere in the middle of handle)
 - Internal/External - 3 x 10 (r/l)

Wednesday - Aug. 13

30 minutes
 - elliptical, cardio

Tuesday - Aug. 12

15 minutes (EDT) - 10 sets of each
 - Squat @ 185# x 5
 - Press @ 105# x 5

5 minutes Rest

15 minutes (EDT) - 10 sets of each
 - Dip + 12kg x 5
 - Chest-to-bar Pullup x 5

5 minutes Rest

12 Minutes (EDT) - 10 sets of each
 - Leg Extension @ 100# x 8
 - Leg Curl @ 70# x 8

Floor Ab circuit
 - 6 positions x 40 reps each

Saturday - Aug. 9

5 mile trail run with Kyle and Kilo
 - 1 hour 10 minutes

Friday - August 8

20 minutes
 - 1-arm Clean + Press, switch arms every minute
 - 24kg @ 12rpm

Been a long time since I've done a set like this.  Felt surprisingly good.  Maybe I'll get back to doing this with a 32kg bell again.

Thursday - Aug. 7

15 minutes (EDT) - 12 sets of each
 - Pullup x 5
 - Dips x 5

15 minutes (EDT) - 10 sets of each
 - Step-Back Lunge @ 45# x 5 (r/l)
 - Body Row on Rings x 5

Hangboard Entry Level – 10 minutes
  (add one pullup to each hold)

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

Decline Situp
 - 3 x 15

4-way hip machine
 - 25# x 8, 10 - all directions each leg

Leg Extension
 - 3 x 12 @ 90#
Leg Curl
 - 3 x 12 @ 50#

Seated Calf Raise
 - 2 x 12 @ 45#

Tuesday - Aug. 5

Dynamic WU

SuperSet
 - Squat @ 80kg - 10 set of 5
 - Press @ 40kg - 10 sets of 5

Pulled my left glute/hamstring while heel hooking an overhanging 5.10a climb in City of Rocks.  Was happy to complete today with moderate pain.  

Tuesday - July 22

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
 - Pullups x1
 - Dips x2
 - Pistol x1 (r/l)
 - Pushups x2
 - Ab Wheel x2

Monday - July 21

StairClimber
 - 25 minutes
 - Aerobic Training, Level 10 of 20

Stretch and Foam Roller

Friday - July 18

Sprints / Up Tempo Runs
 - 50 yds x 10 on 30 seconds
 - 85 yds x 10 on 30 seconds
 - 50 yds x 10 on 30 seconds
 - 15 minutes total, continuously running clock

Later in the evening....

2.4 mile hike with Kilo

Thursday - July 17

Dynamic Warm-up

15 minutes (EDT) - 10 sets of each
 - Squat @ 265# x 5
 - Press @ 115# x 5

Double KB Clean + Push Press
 - 30 sec. Work/Rest
 - 10 sets @ 8 rpm
 - 24kg bells

Seated Calf Raise
 15 x 45, 70, 95#

Toes-to-Bar (tempo 4-1-4)
 x 5, 5, 5, 3, 3

Tuesday - July 15

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
 - Chest to Bar Pullup x1
 - Dips x2
 - Pushups x2
 - Pistol x1 (r/l)
 - Ab Wheel x2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
 - Chest to Bar Pullup x1
 - Dips x2
 - Pushup x2
 - Pistol x1 (r/l)
 - Ab Wheel x2

Total Time: 1 hour, 35 minutes

Monday - July 14

StairClimber
 - 25 minutes
 - Aerobic Training, Level 10 of 20

Stretching

Thursday - July 10

Dynamic Warm-up

15 minutes (EDT) - 10 Sets of each
 - Squat @ 260# x 5
 - Press @ 110# x 5

1-arm Pullup Negatives
 x 1, 1, 1

Double KB Clean + Push Press
 - 24kg
 - 30 sec. Work/Rest x 10 sets
 - 8 rpm

Seated Calf Raise
15 x 45, 70, 70#

Toes-to-Bar (4-1-4 tempo)
 - 3 x 5