Tuesday - April 29

Erg - 500m
 - 1:37.3

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65, 80kg
2 x 10 @ 90kg

Press
8 x 45#
5 x 95, 115#
3 x 10 @ 140#

2" DB Row
 10 x 70, 100, 100, 100#

Double KB Clean + Push Press
 - 30 sec. Work/Rest @ 24kg x 10 sets
 - 8 reps each set

Floor Abs (6 positions) x 40 each

Later in afternoon........

Monkey Bars x 1

Hangboard Entry Level – 10 minutes 
   (moved Large and Medium edge holds to Medium and Small edge holds respectively)

1st.                15 second hang – Jug

2nd.              1 pullup – Round Sloper

3rd.               10 second hang – Small Edge

4th.               15 second hang w/ 3 shrugs – Pocket

5th.               20 second hang w/ 2 pullups – Medium Edge

6th.               10 second hang – Round Sloper

5 knee raises – Pocket

7th.               4 pullups – Medium Edge

8th.               10 second hang – Small Edge

9th.               3 pullups – Jug

10th.           Hang as long as you can – Round Sloper

Monday - April 28

Erg - 500m
 - 1:39.8

Jump Rope - 2 minutes

Pro-Agility Sprints
 - 5/25 sec. Work/Rest x 10 sets

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

OH Squat
10 x 10, 15, 20kg

Snatch
2 x 30, 40, 50, 60, 65, 65, 65kg

Safety Bar Squat
8 x 70, 140#
5 x 230#
2 x 320#
5 x 2 @ 355# on 3:00 cycle

15 minutes (EDT) - 10 sets of each
 - Lunge @ 95# x 5 (r/l)
 - SL RDL @ 65# x 5 (r/l)

1-arm Swings @ 28kg
 - 4 minutes (2 minutes each arm)

Ab Wheel
 3 x 20

Sunday - April 27

Hike w/ Kyle and Kilo

 - Wooster Memorial Park

 - 4.18 miles

 - 184 ft. elevation gained

 - 10# packs

Saturday - April 26

Monkey Bars x 1

Climber Grip Machine
3 x 10 (r/l) @ 60#

TTK - thumb on top
3 x 10 (r/l) @ 10#

Single arm hang - 2" fixed bar
- 8 sec. work each arm, switching arms without touching down
 x 7 sets each arm

Later in afternoon....

Bike ride
 - road
 - 11.46 miles
 - 14.86 mph ave speed
 - time - 46:15

Thursday - April 24

Run - 1 mile - 7:43

Pullups x 100
Pushups x 200
Squats x 300
Situps x 400

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

Tuesday - April 22

De-Load Week

Jump Rope - 2 minutes

Double KB Clean + Push Press
 - 30 sec. Work/Rest x 10 sets
 - 20kg x 6 reps each

Monkey Bars x 2

Monday - April 21

Hangboard Entry Level – 10 minutes
- all hangs done in top of pullup position

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

Saturday and Sunday, April 19-20

Saturday

Mountain Bike - 11.5 miles of trail, 4 miles on road
 - single speed bike

Sunday

Hike with Kyle and Kilo - 5 miles

Thursday - April 17

Erg - 500m
 - 1:45.0

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Clean
2 x 60, 80, 90, 100, 100, 100kg

Deadlift
5 x 135, 225, 295#
3 x 350#
2 x 410#
1 x 440# - just doesn't feel strong.  Ready to de-load next week and re-assess my weekly program volume/intensity.

Wednesday - April 16

Recumbent Bike
 - 15 minutes, level 5

Run
 - 1.6 miles
 - 14:26

StairClimber
 - 15 minutes, level 5


Before I embarked on increased conditioning work I had my body-fat calculated by Poliquin BioSig practitioner Tyler Franz.  My beginning bodyweight was 230# with 15.5% body-fat.  Yesterday I was 232# with 11.7% body-fat.

I have not adjusted my diet at all.  I knew with an increased workload, I could not restrict my calories and on some days have consciously increase caloric intake.

I will also state that my main reason for additional conditioning was for cardiac health/fitness, not fat/weight loss.  I'm now 35 and have had family members suffer some heart attacks, so this is my reaction, better overall health and well being.  Also, summer plans are to be spent in the hills, climbing and hiking.

I am reading and hearing lots about "the death of cardio."  I believe cardio is good for cardiovascular health, which seems silly to need to state.  Cardio is still needed, just don't run/bike/swim to lose body-fat.

I am also looking to slow the pace of my runs and wednesday, but do look to lengthen over time.  The slower pace will be better for recovery and improved cardiovascular conditioning.  Alex Viada has some good info and thoughts on concurrent/hybrid training.

Tuesday - April 15

Erg - 500m
 - 1:46.0

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65, 85, 97kg
3 x 110kg
1 x 123kg

Press
8 x 50#
5 x 100#
3 x 120#
2 x 140#
1 x 150#
7+1 x 160#

2" DB Row
10 x 50, 70, 100, 120, 120, 120#

Double KB Clean + Push Press
 - 10 sets of 30sec. Work/Rest
 - 8 reps per set

Later in Afternoon....

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

Plate Curls
 - 3 x 10 (r/l) @ 25#

Monday - April 14

Erg - 500m
 - 1:37.0

Jump Rope - 2 minutes

Pro-Agility
 - 6sec. Work / 25sec. Rest x 10 sets (not a fast pace, easily finished, but up tempo)

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

OH Squat
10 x 10, 15, 20kg

Snatch
2 x 30, 40, 50, 60, 65, 70, 70, 70, 70kg

Safety Bar Squat
8 x 70, 140#
5 x 220#
3 x 265#
2 x 310#
1 x 335#
9 x 355#

Zercher
5 x 70, 120, 140, 150, 160kg

1-arm Swing @ 28kg
2 x 40 (r/l)

Friday - April 11

Run 0.8 miles - 6:29

100 pullups
200 pushups
300 bodyweight squats

Run 0.8 miles - 8:11

Thursday - April 10

Erg - 500m
 - 1:37.0

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Clean
2 x 60, 80, 90, 100, 100, 100kg

Fr. Squat
5 x 70, 90kg
3 x 109, 124kg

Deadlift
5 x 135, 225, 315#
3 x 350, 395#
3 x 8 @ 425# on 3:00 cycle

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

Wednesday - April 9

Recumbent Bike
 - 10 minutes, level 6

Run - 1.6 miles (road)
 - 13:51

StairClimber
 - 10 minutes, level 5

Erg - tabata
 - 1029 meters
 - 1:57.5 ave. 500m

Tuesday - April 8

Erg - 500m
 - 1:41.5

Jump Rope - 2 minutes

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

OH Squat
10x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65, 80kg
3 x 90, 103kg
3 x 116kg

Press
8 x 45, 95#
3 x 120, 135#
3 x 8 @ 145# on 3:00 cycle

2" DB Row
10 x 50, 70, 100, 120, 120, 120#

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

Later in afternoon.........

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

Monday - April 7

Erg - 500m
 - 1:45.6

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Snatch
2 x 40, 50, 60kg
4 x 2 @ 65kg

Safety Bar Squat
8 x 70, 140#
5 x 230#
3 x 265, 300#
3 x 8 @ 325#

Lunge (r/l)
8 x 45, 95, 115, 135#

1-arm Swing (r/l)
28kg x 35, 35

Mobility Drills

Friday - April 4

6 Rounds

• Pushups x 20
• Pullups x 10
• Situps x 25
• Dips x 20

Thursday - April 3

Erg -500m

 - 1:47.1

Jump rope - 2 minutes

2-arm Swing

10 x 16, 20, 24, 32kg

OH Squat

10 x 10, 15, 20kg

Clean

2 x 50, 70, 90, 100, 100kg

Deadlift

5 x 135, 225, 315#

5 x 8 @ 380# on 3:00 cycle

Fr. Squat

5 x 60, 80, 101, 116kg

Prowler

 - 20yds. Down/Back

 + 90# each trip non-stop x 5 trips

 - started with empty sled

Wednesday - April 2

Recumbent bike

 - 10 minutes

Run down the road

 - 13:42 (1.6 miles)

StairClimber

- 10 minutes

Press 

8 x 45, 95#

5 x 115#

5 x 8 @ 130# on 3:00 cycle

2" DB Row

10 x 50, 70, 100, 120, 

Double KB Clean + Push Press

 @ 24kg - 30 sec. Work/Rest x 10 sets

 x 8 reps each

Plank

3 x 60sec.

Tuesday - April 1

Erg - 500m

 - 1:59.0

Jump rope - 2 minutes

2-arm Swing

10 x 16,20,24,32kg

OH Squat

10 x 10, 15, 20kg

Axle Continental Clean + Push Jerk

5 x 65, 75, 85, 97kg

5 x 110kg

Out of time for remainder, will continue tomorrow