Weekend

Saturday

CycleOps bike trainer
 - 2 hours continuous

Hiked Wooster Memorial Park
 - 1 hour, 20 minutes


Sunday

Bouldering
 - 1 hour

Friday - March 27

Climbing wall traverses.
 - emphasis on quiet feet/hands and smooth movements, finding relaxed balance and stability on each hold before moving. 

Thursday - March 26

De-Load Week

Erg - 5 minutes
 - drag factor #4
 - 1263m
 - 1:58.7 ave500m

Dynamic Warm-up / Foam Roller

Fr. Squat
5 x 60, 70, 80, 90, 95kg

Pulldown
 10 x 80, 100, 120#

Incline DB Press
 10 x 50, 60, 60#

Wednesday - March 25

Erg - 5 minutes
 - drag factor #4
 - 1188m
 - 2:06.3 ave500m

Dynamic Warm-up / Foam Roller

Press
5 x 30, 40, 45, 50, 55kg

DB Row
 10 x 50, 60, 60#

Straight Bar Curl
 10 x 45, 65, 65#

Seated Calf Raise
 10 x 45, 70, 70#

Tuesday - March 24

De-Load Week

Cardio

Treadmill
 - 15 minutes
 - 5.6 mph, 1.0% grade
 - 1.4 miles

Recumbent Bike
 - 15 minutes
 - Level 6/20
 - 3.6 miles

Monday - March 23

De-Load Week

Erg - 5 minutes
 - drag factor #4
 - 1270m
 - 1:58.1 ave500m

Dynamic Warm-up / Foam Roller

Squat
5 x 60, 80, 100, 108, 115kg

DB Curls
 10 x 25, 30, 35#

Pushups (3-1-3 tempo)
 x 10, 10, 10

Weekend

Telemark skiing at Mt. Snow, Vermont

We had great snow and weather.  Tried our best to ski every run they had, only missed the one double black diamond and 2-3 of their green slopes.  After the lifts closed at 4pm, we hiked up for one last run of the day with the entire mountain to ourselves.  Truly a great experience.

Thursday - March 19

Erg - 5 minutes
 - drag factor #4
 - 1387m
 - 1:48.2 ave500m

Dynamic Warm-up / Foam Roller

Multi-directional hurdle jumps to sprint @ 6" - 8 sets
Side Hurdle Step to Sprint x 5 (r/l)

Fr. Squat
5 x 60, 90, 109kg
3 x 123kg
2 x 138kg

15 minutes (EDT) - 12 sets of each
 - Ring Pullup x 5
 - Dips x 5
 - Bench Crunch + Leg Raise x 5

Seated Calf Raise
 - 10 x 70, 105, 105, 105#

The EDT circuits were very strong this week.  I'm hardly out of breath, and if I was, I was quickly back to holding a conversation within 60 seconds.  Very happy with my progress.

Wednesday - March 18

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

Dynamic Warm-up / Foam Roller

Agility Ladder

Press
5 x 45, 55, 64kg
3 x 72kg
1 x 81kg

15 minutes (EDT) - 13 sets of Pistol, 12 sets of RR and Landmine
 - Pistol x 2 (r/l)
 - Renegade Row @ 24kg x 5(r/l)
 - Landmine x 5

Ab Wheel
 - 3 x 15

Tuesday - March 17

Indoor bike trainer

 - 45-50 minutes

Monday - March 16

Erg - 5 minutes
 - drag factor #4
 - 1413m
 - 1:46.2 ave500m

Dynamic Warm-up / Foam Roller

Standing Broad Jump
 - 4 x 5 @ +8'

Squat
5 x 60, 105, 128kg
3 x 145kg
3 x 162kg

15 minutes (EDT) - 9 sets total
 - Double C+J @ 24kg x 5
 - KB rack Lunge @ 24kg x 5(r/l)
 - Hanging leg raise x 5

Weekend

Saturday

Indoor bike trainer
 - 1 hour 30 minutes

Felt good.  Butt sitting on the seat was the limiting factor and will be the case for the next 2 weeks as I re-build my bike seat butt.

Sunday

Indoor climbing at Vertical Adventures in Columbus, OH.  Super impressed with everyones progression.  Kyle is climbing stronger than ever and was figuring out 5.10/11 sequences.  Katie is right behind her with continued improvements in confidence and strength.  Jeff and Taylor are starting to train regularly, along with the bouldering wall, are going to progress quickly into spring and summer.  Should be a fun outdoor year with high grades falling by all in October.

Thursday - March 12

Erg - 5 minutes
 - drag factor #3
 - 1444m
 - 1:43.8 ave500m

Dynamic Warm-up / Foam Roller

18" hurdle jumps

Fr. Squat
5 x 60, 80kg
3 x 102, 116kg
3 x 131kg

15 minutes (EDT) - 10 sets of pullups, 11 sets of other
 - Ring Pullup x 5
 - Dips x 5
 - Bench Crunch + Leg Raise x 5

Seated Calf Raise
 - 10 x 70, 105, 105, 105#

Wednesday - March 11

Erg - 5 minutes
 - drag factor #4
 - 1354m
 - 1:50.8 ave500m

Dynamic Warm-up / Foam Roller

Agility Ladder

Press
5 x 40, 50kg
3 x 60, 68kg
4 x 77kg

15 minutes (EDT) - 11 sets total
 - Pistol x 2 (r/l)
 - Renegade Row @ 24kg x 5(r/l)
 - Landmine x 5

Ab Wheel
 - 3 x 15

Tuesday - March 10

Some bouldering with Taylor and Jeff.  Didn't wear climbing shoes, just my approach shoes.  Definitely challenged my foot placement and really forced me to focus on keeping strong on my toes.  

Monday - March 9

Erg - 5 minutes
 - drag factor #4
 - 1385m
 - 1:48.3 ave500m

Dynamic Warm-up / Foam Roller

Agility Rings
 - Double x 6
 - Single Leg x 6 (r/l)

Squat
5 x 60, 105kg
3 x 119, 136kg
7 x 153kg

15 minutes (EDT) - 9 sets of C+J, 8 sets of lunge / leg raise
 - Double C+J @ 24kg x 5
 - KB rack Lunge @ 24kg x 5(r/l)
 - Hanging leg raise x 5

Thursday - March 5

Erg - 5 minutes
 - drag factor #4
 - 1331m
 - 1:52.7 ave500m

Dynamic Warm-up / Foam Roller

Band resisted side shuffle
 - 5 yds. out/back
 - 4 sets of 4 (r/l)

Fr. Squat
5 x 60, 80, 94, 109kg
5 x 123kg

15 minutes (EDT) - 10 sets total
 - Ring Pullup x 5
 - Dips x 5
 - Bench Crunch + Leg Raise x 5

Seated Calf Raise
 - 10 x 70, 105, 105, 105#

Wednesday - March 4

Erg - 5 minutes
 - drag factor #4
 - 1364m
 - 1:50.0 ave500m

Dynamic Warm-up / Foam Roller

Box Jumps
 - 18-24-30"
 - 3 x 6

Press
5 x 40, 50, 59, 68kg
4 x 77kg

15 minutes (EDT) - 11 sets total
 - Pistol x 2 (r/l)
 - Renegade Row @ 24kg x 5(r/l)
 - Landmine x 5

Ab Wheel
 - 3 x 15

Tuesday - March 3

Cardio

Treadmill
 - 30 minutes
 - 6.0mph, 2.0% grade
 - 3.0 miles

Recumbent Bike
 - 30 minutes
 - level 6/20
 - 7.20 miles

No heart rate monitor today.  Happy to be moving again.

Various single arm hangs throughout the afternoon.

Monday - March 2

Erg - 5 minutes
 - 1397m
 - 1:47.4 ave500m

Dynamic Warm-up / Foam Roller

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

Squat
5 x 60, 105, 111, 128kg
10 x 145kg

15 minutes (EDT) - 7 sets total
 - Double C+J @ 24kg x 5
 - KB rack Lunge @ 24kg x 5(r/l)
 - Hanging leg raise x 5