Saturday, June 27, 2015

Saturday - June 27

Hike w/ Kilo 
- Wooster Memorial Park
- 5 miles
- 32# pack
- Time - 1 hour 38 minutes

Two of the stream crossings were up to my knees. I carried Kilo across these.

Thursday, June 25, 2015

Thursday - June 25

Seated Calf Raise
10 x 45, 70, 70, 70#

Circuit

7 Rounds
 - 15 calories, Erg - drag factor #6
 - 300# Yoke - 35ft. down/back
 - 70# Sorinex Root Hog Sled (lawn mower handle), push down/drag back - 60ft.
 - 20 pushups

Time: 18:45

Wednesday, June 24, 2015

Wednesday - June 24

Road Run
 - 3 miles
 - time 23:34
 - 7:44 min/mile

Erg - drag factor #3
 - 20 minutes
 - 5090m
 - 1:57.9 ave/500m


Later in afternoon......

HangBoard - Beastmaster phone app
 - 7 sec. Work / 3 sec. Rest x 7 hangs
 - 2:30 rest between positions,
 - 6 different positions (jug, sloper, 3 fingers, middle 2, 4 finger medium edge, round sloper)
 - then 6 minutes rest.
 - Repeat 3 times
 - 1st series - no assistance needed
 - 2nd series - 30# reduced on 'middle 2'
 - 3rd series -  30# reduced on '3 fingers', 55# reduced on 'middle 2'

Expand the Hands bands

Hangboard felt stronger today. Ready for Seneca next Thursday.

Tuesday, June 23, 2015

Tuesday - June 23

Double KB Clean + Push Press
 - 30 sec. Work/Rest x 10 sets
 - 28kg
 - alternated between 6/7 reps per set

15 minutes (EDT) - 6 sets of each
 - Renegade Row @ 28kg x 5 (r/l)
 - 20" Box Step-Up @ 28kg x 5 (r/l)
 - Toes-to-Bar (no swing) x 5

200yds farmers walk @ 28kg

Monday, June 22, 2015

Monday - June 22

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.33

Wrist Roller + Int/Ext Rotation
 3x @ 20kg

Thursday, June 18, 2015

Thursday - June 18

Circuit

10 Rounds - every minute on the minute
 - 24kg overhead kettlebell walk 35' down/back
 - 10x bodyweight squats

Rest

5 Rounds
 - 1x 12' rope climb from seated position
 - 10x Ring Dips
 - 10x Squat @ 225#

Time: 16:45

The 1st circuit was smooth and nice.  the 2nd circuit has my quads cramping and definitely the hardest thing I've dreamed up yet.  Wow

Wednesday, June 17, 2015

Wednesday - June 17

Road Run
 - 3 miles
 - time 23:36
 - 7:56 min/mile

Erg - drag factor #3
 - 20 minutes
 - 4851m
 - 2:03.7 ave/500m

Lungs are feeling great.  It's wonderful to breathe again and I didn't realize how far out of cardiovascular shape I had fallen.  Smooth and steady progress coming back.


Later in afternoon......

HangBoard - Beastmaster phone app
 - 7 sec. Work / 3 sec. Rest x 7 hangs
 - 2:30 rest between positions,
 - 6 different positions (jug, sloper, 3 fingers, middle 2, 4 finger medium edge, round sloper)
 - then 6 minutes rest.
 - Repeat 3 times
 - no assistance needed on entire 1st series.  30# reduced on 'middle 2' of 2nd series.  30# reduced on       '3 fingers', 55# reduced on 'middle 2' and 30# reduced on '4 finger medium edge' and 'round sloper'      of 3rd series.

Expand the Hands bands

Tuesday, June 16, 2015

Tuesday - June 16

Double KB Clean + Push Press
 - 30 sec. Work/Rest x 10 sets
 - 28kg
 - alternated between 6/7 reps per set

15 minutes (EDT) - 5 sets of each
 - Renegade Row @ 28kg x 5 (r/l)
 - 20" Box Step-Up @ 28kg x 5 (r/l)
 - Toes-to-Bar (no swing) x 5

200yds farmers walk @ 28kg

Monday, June 15, 2015

Monday - June 15

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

Wrist Roller + Int/Ext Rotation
 3x @ 20kg


Friday, June 12, 2015

Friday - June 12

Circuit

5 Rounds x 5 reps each
 - 120# Keg Clean + Press
 - 95# Front Racked Lunge (r/l)
 - 80# DB Snatch (r/l)
 - Strict Pullup
 - 24" box jump

Time: 15:15

Hamstrings feeling today and yesterday.

Thursday, June 11, 2015

Thursday - June 11

Circuit
10-8-6-4-2
 - Tire Flip
 - Axle Clean + Push Jerk @ 215#
 - Burpee
Time: 17:30

It has been nice to not have a strict lifting focus.  I can do random fun stuff like this more frequently.  I time these but do not try and push myself outside of comfortably hard.  Hot and humid outside again but managed the heat well.

Wednesday, June 10, 2015

Wednesday - June 10

Road Run
 - 3 miles
 - time 24:45
 - 8:19 min/mile

Erg - drag factor #3
 - 20 minutes
 - 5035m
 - 1:59.2 ave/500m

Lots of sweat but felt good.

Later in afternoon......

HangBoard - Beastmaster phone app
 - 7 sec. Work / 3 sec. Rest x 7 hangs
 - 2:30 rest between positions,
 - 6 different positions (jug, sloper, 3 fingers, middle 2, 4 finger medium edge, round sloper)
 - then 6 minutes rest.
 - Repeat 3 times
 - had to use foot assist on some holds (2 fingers, 3 fingers and then last few sets throughout)

Expand the Hands bands




Tuesday, June 9, 2015

Tuesday - June 9

Double KB Clean + Push Press
 - 30 sec. Work/Rest x 10 sets
 - 28kg
 - 6 reps per set

15 minutes (EDT) - 5 sets of each
 - Renegade Row @ 28kg x 5 (r/l)
 - 20" Box Step-Up @ 28kg x 5 (r/l)
 - Toes-to-Bar (no swing) x 5

200yds farmers walk @ 28kg

Sunday - June 7

Climbing at Whipps Ledges in Hinckley, Ohio

This was my first time at Whipps to climb.  Everything is top-rope due to the soft sandstone.

I started with 'Double-O' (5.7+), I was happy to onsight without beta from my belayer (a frequent Whipps climber, I got there before Justin and Katie and made friends).  Smooth and steady all the way.  I like finding the climb on my own and learning to read the rock/routes without help.

We then set-up a top-rope on 'Patagonia' (5.8+).  Again it went smoothly on my first go as I found all the holds and foot placement easily.  I'm really feeling balanced and in control on 5.8 and below, I hope this carries over when we head to Seneca in a few weeks.

Next I tried 'Snoopy' (5.10+), I was smooth up to the crux and then was stymied with pumped forearms.  I'm guessing the grip comp the day before hindered my hand strength-endurance but thats just an excuse.  I need to find the body position for smoother movement.  5.10 is my grade where work/projecting becomes evident.  I'm close, but don't have it dialed for smooth onsighting 10s just yet.

We then moved down the main wall and set up on 'You Break It, You Break It' (5.5).  Looking at it I saw 3 variations and we climbed them all for fun.  It was easy climbing but I was happy to be on rock moving.  Before this climb I did a long traverse of a low wall 180 degrees from this climb, it was probably 60' and I stayed on for the down and back which gave me another mild pump.

I must say that I am feeling the most stable and comfortable on the rock as I have ever been.  I feel that I am starting to climb the rock and not just muscle/claw my way up.  It's a very enjoyable experience.  The confidence is also helping my once very shaky legs/body fear of heights.

Friday, June 5, 2015

Friday - June 5

Circuit

4 Rounds
 - 200m Run
 - Muscle-up x 1
 - 175# Stone to Shoulder x 2
 - Handstand Pushup x 3

Time: 6:25