Thursday - May 29

Various muscle-ups on regular and fat pullup bars.
 ~ 10-12
 - 7 attempts + 15# weight vest, was over the bar but couldn't find the balance point, so probably wasn't over the bar far enough.


Hangboard Entry Level – 10 minutes 
   (moved Large and Medium edge holds to Medium and Small edge holds respectively)
   (+ 1 pullup on each hold, each minute)

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

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps - completed over a couple hour period between clients
  - Chest to bar pullup x1
  - Dips x2
  - Ab Wheel x2
  - Pistol (r/l) x1

Tuesday - May 27

10 minutes recumbent bike

Hangboard Intermediate level - didn't fully finish, this one always kicks my butt

1st.                15 second hang + 3 pullups – Large Edge

1. 2nd.              2 pullups – Round Slope
   20 second hang – Medium Edge
   3rd.               20 second hang – Small Edge
   15 second 90^o bent arm hang – Pocket
   4th.               30 second hang – Round Sloper
   5th.               20 second hang – Large Edge
   4 pullups – Pocket
   6th.               3 offset pullups each arm – Jug/Small Edge
   (change hands each rep)
   7th.               15 knee raises – Jug
   15 second hang – Medium Edge
   
   

Thursday - May 22

Played on the slackline

Wednesday - May 21

Erg - 500m
 - 1:30.3
 - drag factor #5

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

OH Squat
10 x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65kg
2 x 85, 95kg
1 x 105kg
3 x 2 @ 110kg

Press
8 x 45, 95#
5 x 125#
2 x 145#
1 x 160#
3 x 2 @ 170#

2" DB Row
10 x 50, 100, 120, 130#

Double KB Clean + Push Press
 - 24kg
 - 35sec. Work / 25sec. Rest x 10 sets
 - 9 reps per set
 - yep, that was HARDER

Toes-to-Bar
3 x 12

Tuesday - May 20

Erg - 500m
 - 1:33.4
 - drag factor #4

Box Jump - step down
5 x 18, 24"
4 x 4 @ 30"

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

OH Squat
10x 10, 15, 20kg

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

Safety Bar Squat
8 x 70, 140#
5 x 230#
6 x 2 @ 310# on 3:00 cycle


1-arm Swing @ 28kg
 - 4 minutes, 1-arm switch

Ab Wheel
3 x 20

Sunday - May 18

Hiking - Brandywine Falls/Stafford Trail in Cuyahoga Falls
 - 4.57 miles
 - 25# pack

Friday - May 16

Erg - 500m
 - 1:31.3

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

OH Squat
10x 10, 15, 20kg

Deadlift
5 x 135, 225#
2 x 315#
6 x 2 @ 410# on 3:00 cycle

Fri. Squat
2 x 60, 80, 100kg
6 x 2 @ 109kg on 3:00 cycle

KB Snatch Set
 - 10 minutes @ 16kg
 - 1-arm switch
 - 20 rpm
 - WAYY easier today

Hangboard Entry Level – 10 minutes 
   (moved Large and Medium edge holds to Medium and Small edge holds respectively)
   (+ 1 pullup on each hold, each minute)

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

Removed Jump Rope, Sprints and Cleans to allow a forefoot bruise to better heal.

Thursday - May 15

Erg - 500m
 - 1:47.9

Lack of strict training motivation today.

1-arm Pullup progression work on Rock Rings
 - pull chin above one ring, opposite arm pushes outwork straight and ends up parallel to floor.
 - 3 sets of 2 each arm

Tuesday - May 13

Erg - 500m
 - 1:33.9

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 65kg
3 x 85kg
2 x 8 @ 103kg - not fast, but got all the reps clean

Press
8 x 45, 95#
3 x 115#
1 x 135#
2 x 6 @ 160#

DB Row
10x 50, 100, 120, 120, 120#

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

Monday - May 12

Erg - 500m
 - 1:30.9
 - drag factor #6

Jump Rope - 2 minutes

Multi-Directional Hurdles to Sprint x 8
Side Step to Sprint x 5 (r/l)

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

OH Squat
10 x 10, 15, 20kg

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

Safety Bar Squat
5 x 70, 140, 230#
2 x 320#
3 x 2 @ 380# on 3:00 cycle

15 minutes (EDT) - 10 sets of each
 - Lunge @ 105# (r/l) x 5
 - SL RDL @ 75# (r/l) x 5

1-arm Swing @ 28kg
 - 2 minutes each arm

Toes to Bar
 - 4 x 12

Friday - May 9

Erg - 500m
 - 1:31.9
 - drag factor #5

Jump Rope - 2 minutes

Incline Sprints
 - 40 yds. x 10 - walk back rest

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

OH Squat
10 x 10, 15, 20kg

Clean
2 x 60, 80, 90, 100, 105, 105, 105, 105kg

Deadlift
5 x 135, 225#
2 x 315, 405#
5 x 2 @ 470# on 3:00 cycle

Fr. Squat
2 x 60, 80, 100, 110kg
5 x 2 @ 124kg on 3:00 cycle

KB Snatch @ 16kg
 - 10 minutes @ 20 rpm
 - single arm switch

Thursday - May 8

Playing on the Slackline

Hangboard Entry Level – 10 minutes
(all hangs done with arms at 90 degrees)

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 - May 7

Erg - 500m
 - 1:30.6
 - drag factor #7

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Axle Clean + Push Press
3 x 65, 75kg
8 x 3 @ 85kg on 3:00 cycle

Press
5 x 45, 95#
3 x 115#
8 x 3 @ 130# on 3:00 cycle

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

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

Floor Abs circuit x 40 each position

Tuesday - May 6

Erg - 500m
 - 1:31.5

Jump Rope - 2 minutes

Multi-Directional Hurdle Jumps to Sprint x 8
Side Hurdle Steps to Sprint x 5 (r/l)

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

OH Squat
10 x 10, 15, 20kg

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

Safety Bar Squat
8 x 70, 140#
5 x 230#
3 x 10 @ 310#

15 minutes (EDT) - 9 set of each
 - Lunge @ 105# x 5 (r/l)
 - SL RDL @ 75# x 5 (r/l)

Swings @ 28kg
 - 4 minutes, one arm switch

Later in afternoon.......

Hangboard Entry Level – 10 minutes 
   (moved Large and Medium edge holds to Medium and Small edge holds respectively)
   (1 pullup added to each static hang on listed hold)

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

Ab Wheel
 - 3 x 15

Climber Grip Machine
3 x 12 (r/l) @ 60#

TTK - thumb on top

3 x 10 (r/l) @ 10#

Monday - May 5

Erg - 500m
 - 1:34.9

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Too busy with clients to get anything else in today.  Will squat tomorrow.

Wore a 30# weight vest for 1 hour.

Thursday - May 1

Erg - 500m
 - 1:33.6

Jump Rope - 2 minutes

12" hurdle jumps - 6 hurdles
 - straight / lateral / straight x 6 trips each

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

OH Squat
10 x 10, 15, 20kg

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

Deadlift
3 x 135, 225, 315#
8 x 3 @ 380# on 3:00 cycle

Front Squat
3 x 60, 80kg
8 x 3 @ 101kg on 3:00 cycle