Thursday - Feb. 26

Breaking the drought....

15 minutes (EDT) - 8 sets of each
 - Double KB clean+push press @ 24kg x 5
 - Double KB Lunge @ 24kg x 5(r/l)
 - Hanging knee raise x 5

5 minutes rest

15 minutes (EDT) - 10 sets of each
 - Ring Pullups x 5
 - Dips x 5
 - Bench crunch + Leg Raise x 8 each

Desperately needed to get back to moving.  Took the last 2 weekends to build our bouldering wall, couple of 19 hours days, but it is completed and looks great.  I have managed the energy to climb a couple of days and played on the campus board Tuesday.

Really liked the kettlebells with the EDT training.  In some ways I'm struggling with dropping strength in my barbell lifts while my overall endurance and climbing ability increase.  The upside is once the weather breaks we're going to do some fantastic climbing.

Thursday - Feb. 19

100 tire flips
 - 285# tire
 - Time: 11:52

Thursday - Feb. 12

Erg - 5 minutes
 - drag factor #4
 - 1386m
 - 1:48.2 ave500m

Foam Roll + Dynamic Warm-up

Multi-Direction 6" hurdle jumps to Sprint x 8
Side Step 6" Hurdles to Sprint x 5 (r/l)

Snatch
2 x 30, 40, 50, 60kg
5 x 3 @ 68kg - power snatches after first set, balance and focus were off for a deep catch

Snatch Pull
4 x 3 @ 95kg

Front Squat
5 x 60, 80kg

5 x 105kg
3 x 119kg

2 x 133kg

Later in afternoon......

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

Floor crunches - 6 positions
 x 40 each

Wednesday - Feb. 11

Cardio

Foam Roller

Treadmill

 - 30 minutes

 - 6.0 mph, 2.0% grade

aveHR 148

maxHR 160

Recumbent Bike

 - 30 minutes

 - level 6/20

aveHR 129

maxHR 138

Later in afternoon.......

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

 - dead hang on all holds

Tuesday - Feb. 10

Erg - 5 minutes
 - drag factor #4
 - 1:43.4 ave500m
 - 1450m

Foam Roller / Dynamic Warm-up

Hurdle jumps
 - 18" x 6
 - str/lat/str x 6

Tumbling
 - forward rolls x 8 singles

Clean x3 + Jerk x1
 @ 60, 70, 85kg
5 sets @ 96kg

Clean Pull
 4 x 3 @ 115kg

Squat
 5 x 60, 100kg
 5 x 124kg

 3 x 140kg

 4 x 157kg

Later in afternoon.......

12 minutes ( EDT) - 8 sets

 - Ring Pull-up x 5

 - Ring Dip x 5

 - Pistol x 1 (r/l)

L-sits on scale weights

 - 10sec Work / 20sec Rest x 8 sets

 - no legs bent this time

Hanging Leg Raise - slow
 x 4, 4, 4

Later even....

Campus board work - all on Large rungs
 - warmed up with feet assisted up-down movement on 3 rungs
 - couple of ladders to top and down, 1-hand per rung
 - ladder to top skipping a rung, down using every rung
 - skipped 2 rungs, single move to matched hands, drop down (r/l)
 - every rung ladder to finish

Thursday - Feb. 5

Erg - 5 minutes
 - drag factor #4
 - 1367m
 - 1:49.7 ave500m

Foam Roll + Dynamic Warm-up

Standing broad jump

 - 5 x 4 ~+8'

Lateral lunge jumps 

 - 4x6(r/l) ~ 7'

Snatch
2 x 30, 40, 50, 60kg
5 x 2 @ 67kg

Snatch Pull
3 x 3 @ 90kg

Front Squat
5 x 60, 80kg

3 x 98, 112kg
4 x 126kg

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

Wednesday - Feb. 4

Cardio

Foam Roller

Treadmill

 - 30 minutes

 - 6.0 mph, 2.0% grade

aveHR 151

maxHR 166

Recumbent Bike

 - 25 minutes

 - level 6/20

aveHR 126

maxHR 134

Legs felt heavy today.

Later in afternoon.......

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

 - maintained slight bend in arms on all holds

2:30 rest

Campus board

 - up/down movement on large rungs with feet assist

 - 60sec. On/Off x 2

 - definitely need more rest between these sets.  The interval is just something I wanted to try.  Solid forearm pump.

Stretching and expansion bands to finish.

Tuesday - Feb. 3

Erg - 5 minutes
 - drag factor #4
 - 1:47.9 ave500m
 - 1390m

Foam Roller / Dynamic Warm-up

Box Jump Series

 - 18"-24"-30"

 - 3 x 6

Clean+ Jerk x2 
 @ 60, 70, 85kg
5 sets @ 94kg

Clean Pull
 3 x 3 @ 110kg

Squat
 5 x 60, 90kg
 3 x 115kg

 3 x 132kg

 6 x 149kg

12 minutes ( EDT) - 7 sets

 - Ring Pull-up x 5

 - Ring Dip x 5

 - Pistol x 1 (r/l)

L-sits on scale weights

 - 10sec Work / 20sec Rest x 8 sets

 - legs bent last 3 sets