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.