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.