Thursday - Jan. 29

Erg - 5 minutes
 - drag factor #4
 - 1381m
 - 1:48.6 ave500m

Foam Roll + Dynamic Warm-up

18" Hurdle Jumps x 6
 - str/lat/str. x 4

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

Snatch Pull
3 x 3 @ 85kg

Front Squat
5 x 60, 80, 91, 105kg
5 x 119kg

Later in the afternoon.......

Seated Calf Raise
 10 x 70, 105, 115, 130#
Decline Situp @ #4
4 x 20

Single arm hangs on Rock Rings.

Wednesday - Jan. 28

Cardio

Treadmill

 - 30 minutes

 - 6.0 mph, 2.0% grade

aveHR 147

maxHR 158

Recumbent Bike

 - 30 minutes

 - level 6/20

aveHR 131

maxHR 142

Finally capable of jogging 30 minutes without maxing my heart rate.  Getting my indoor bike trainer set up for weekend use.  May 30 and the Mohican100 will be here fast.

Hangboard Intervals
 - 7 reps @ 7 sec. Hang / 3 sec. Rest
 - 2:30 rest between holds
 - Jug, Round Slope, Large Edge, Medium Edge, Large Edge, Round Slope, Jug

Tuesday - Jan. 27

Erg - 5 minutes
 - drag factor #4
 - 1:49.2 ave500m
 - 1374m

Foam Roller / Dynamic Warm-up

Agility Rings

 Double leg x 6

 Single leg x 6 (r/l)

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

Clean Pull
 3 x 3 @ 110kg

Squat
 5 x 60, 90kg
 5 x 107kg

 5 x 124kg

 7 x 140kg

Later in afternoon......

Jungle gym play - developed a blood blister on right hand, finished volume training with climber grip machine.

3 x 50 (r/l) @ 25#

Thursday - Jan. 22

Erg - 5 minutes
 - drag factor #4
 - 1454m
 - 1:43.2 ave500m

Foam Roll + Dynamic Warm-up

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

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

Snatch Pull
3 x 3 @ 85kg

Front Squat
3 x 70, 90kg
5 x 3 @ 105kg

Seated Calf Raise
 10 x 70, 105, 115, 130#
Decline Situp @ #3
4 x 20

Wednesday - Jan. 21

Erg - 5 minutes
 - drag factor #4
 - 1:51.9 ave500m
 - 1341m

Foam Roller / Dynamic Warm-up

Standing Broad jump

 - 4 sets of 5 ~ 8+'

Squat

 5 x 60, 100kg

 3 x 5 @ 120kg

Wrist Roller

 - Int/Ext Rotations - 3x10 (r/l) @ 20kg

 - Traditional x3 @ 24kg

 - Levering - 3 x 10 @ 20kg

Tuesday - Jan. 20

Erg - 5 minutes
 - drag factor #4
 - 1:55.0 ave500m
 - 1305m

Foam Roller / Dynamic Warm-up

Band resisted side shuffle

- 4 x 5yds out/back - 3 sets

Clean+ Jerk x2 + 1 Jerk
 @ 50, 60, 70, 80kg
5 sets @ 90kg

I've been playing on the jungle gym a good bit today as well.  Lots of leg raise variations.

Monday - Jan 19

10 minute Entry Hangboard workout

Random single arm hangs from rings

Saturday - Jan. 17

Climbed Mt. Washington, NH. 

Tuckerman Ravine to Lion Head summer trail to summit.

Amazing time and experience.  Weather was perfect; -17 to 5 degrees, winds died down to 40 mph by the time we were on the summit.  130 mile visibility. Awesome.

Tuesday - Jan. 13

Erg - 5 minutes
 - drag factor #4
 - 1:53.3 ave500m
 - 1324m

Foam Roller / Dynamic Warm-up

Agility Rings

 Double leg x 6

 Single leg x 6 (r/l)

Clean+ Jerk x2 + 1 Jerk
 @ 50, 60, 70, 80kg
5 sets @ 90kg

Clean Pull
 3 x 3 @ 110kg

Squat
 5 x 60, 100kg
 3 x 5 @ 120kg

Later in afternoon......

Jungle gym play

Monday - Jan. 12

Expansion bands and Wrist Gyro to warm-up

Hangboard Intervals
 - 7 reps @ 7 sec. Hang / 3 sec. Rest
 - 2:30 rest between holds
 - Jug, Round Slope, Large Edge, Medium Edge, Large Edge, Round Slope, Jug

Thursday - Jan. 8

Erg - 5 minutes
 - drag factor #3
 - 1353m
 - 1:50.9 ave500m

Foam Roll + Dynamic Warm-up

Side-to-Side Hurdle Jumps - 10"
 - 30 sec. Work/Rest x 3 sets
 - reps: 1) 51 2) 50 3) 51

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

Power Clean x2 + Push Jerk x2
 x 60, 75kg
5 @ 85kg

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

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

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

Ab Wheel
 3 x 20

Finished by playing on the monkey bars, including some single arm hangs with scapula retractions

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

Wednesday - Jan. 7

Erg - 5 minutes
 - drag factor #3
 - 1320m
 - 1:53.6 ave500m

Foam Roll + Dynamic Warm-up

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

Snatch
2 x 30, 45, 55
5 x 2 @ 65kg

Snatch Pull
3 x 3 @ 85kg

Front Squat
3 x 60, 80kg
3 x 3 @ 105kg

Later in afternoon......

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

Hangboard - beginner 10 minute sequence
Wrist Roller
 3 x 25#

Downhill telemark skiing tonight at Brandywine in Cuyahoga Valley

Tuesday - Jan. 6

Foam Roller

Cardio

Treadmill
 - 30 minutes, 2.0% grade
 - 6.2 mph
aveHR 160
maxHR 171

Recumbent Bike
 - 30 minutes
 - level 7/20
 - distance 7.20
aveHR 137
maxHR 149

Grip Therapy
Expansion Band/Ball (metolius one)
Dexterity balls
wrist gyro

Monday - Jan. 5

Erg - 5 minutes
 - drag factor #4
 - 1:51.0 ave500m
 - 1351m

Foam Roller / Dynamic Warm-up

Box Jump Series
 - 18-24-30"
 - 2 x 6

Clean+ Jerk x2 + 1 Jerk
 @ 50, 60, 70, 80kg
5 sets @ 90kg

Clean Pull
 3 x 3 @ 110kg

Break for clients........

Squat
 5 x 60, 100kg
 3 x 5 @ 120kg

12 Minutes (EDT) - 8 sets of each
 - Ring Dips x 5
 - Ring Pullups - x 5

Weekend

Saturday
 - Hiked Wooster Memorial Park with Kilo
 - mid-40s and rain, but went between 4-5 miles in 2 hours
 - 25# pack and mountaineering boots, found some ice next to the stream to try out the crampons

Sunday
 - indoor climbing at Vertical Adventures in Columbus, OH
 - all top-roped, started at their '5.6' and worked our way through the grades before finishing on a '5.11' had to hang 3-4 times before completing this one, but was happy.  I can see how indoor climbers can get in trouble outside, their 'indoor 5.8/9' felt more like 5.4/5 outside.
 - we finished with some bouldering, we can tell we are drastically improving in this area as well, still beginners but getting stronger and having better balance/body control.

Wednesday - Dec. 31

Expansion bands and Wrist Gyro to warm-up

Hangboard Intervals
 - 7 reps @ 7 sec. Hang / 3 sec. Rest
 - 2:30 rest between holds
 - Jug, Round Slope, Large Edge, Medium Edge, Large Edge, Round Slope, Jug
 - foot assist on last 2 Medium Edge hangs