Friday - Oct. 30

KB 1-arm Clean + Push Press
 - 20kg
 - 20 minutes, switch arms every minute
 - 12 rpm
 - aveHR 135
 - maxHR 147

Recumbent Bike
 - 30 minutes
 - level 7/20
 - distance 7.20
 - aveHR 122
 - maxHR 131

Thursday - Oct. 29

Agility Ladder warm-up

Fr. Squat
 -15 @ 65kg
Back Squat
 - 20 @ 80, 100kg
Lunge (r/l)
 - 3 x 15 @ 35kg
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 6" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 105, 130, 130#
Fire Hydrants
 - 3 x 50 (r/l)
Sandbag Get-up
 - 6 (r/l) x 70#, 70#

Boulder Wall traverse
 - 4 minutes on the wall
 - 8 minutes off
 - 4 minutes on
 - 8 minutes off
 - 4 minutes on

Everything felt more challenging today, but I got through without any major trouble.

Wednesday - Oct. 28

Erg
 - 30 minutes
 - drag #5
 - 7614m
 - 1:58.2 ave500m
 - 141 aveHR
 - 153 maxHR

Recumbent Bike
 - 30 minutes
 - level 8/20
 - 8.60 distance
 - 132 aveHR
 - 144 maxHR

Road Run
 - 3.0 miles
 - 27:16
 - 9:05 pace
 - 154 aveHR
 - 171 maxHR

KB Snatch
 - 10 minutes, switch arms every minute
 - 16kg
 - 20 rpm
 - 143 aveHR
 - 150 maxHR

Tuesday - Oct. 27

20 Rounds - on 2 minute interval
 - 8 x Triceps Pushup
 - 8 x Situp
 - 8 x Pushup
 - 8 x Reverse Crunch
 - 8 x Wide Pushup
 - 8 x 1/2 Situp

Pullups - rock rings
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Later in the afternoon......

Hangboard – 10 minutes (each hang done on the minute, ten minutes total)
1st. 15 second hang – Jug
2nd. 1 pullup – Round Sloper
3rd. 10 second hang – Medium Edge
4th. 15 second hang w/ 3 shrugs – Pocket
5th. 20 second hang w/ 2 pullups – Large Edge
6th. 10 second hang – Round Sloper
         5 knee raises – Pocket
7th. 4 pullups – Large Edge
8th. 10 second hang – Medium Edge
9th. 3 pullups – Jug
10th. Hang as long as you can – Round Sloper - 20 sec.

Monday - Oct. 26

Recovery Cardio

Recumbent Bike
 - 30 minutes
 - level 7/20
 - distance 7.22
 - aveHR 114
 - maxHR 119

Stretching and Foam Roller

Sunday - Oct. 25

Outdoor Climbing at Logtown

A solid day of climbing.  No new sends, but reached previous high points on the first go and completed some past climbs with different variations.  Great day outside with friends.  Fatigue at the end of the day kept me from pulling the final move on Burrsitus (5.6 trad).  

Saturday - Oct. 24

Swim @ Wooster YMCA
 - 2x50yds warm-up
 - 4x25 w/ 15 sec. rest between
 - 4x50 w/ 30 sec. rest between
 - 4x25 w/ 15 sec. rest between
 - 2x50 warm- down
 - 350 yds of drills total
 - 100 yds breast stroke
 - 100 free
 - 50 free
 - 1200 yds total - very happy with this volume for my first day back in the water in 9 years.

Indoor Bouldering and then finished with some steel bending.  Dominic Matteo and Dan Dang came in for a visit.  I was able to accomplish a few routes for the first time and felt smooth.

Later in the evening.....

Nighttime trail run with Vertical Runner at Wooster Memorial Park
 - 4.0 miles
 - rained the whole time
 - A fun run.  I didn't have my watch with me, but was doing it for fun.

Felt great to have such an active day with a multitude of activities. 

Friday - Oct. 23

KB 1-arm Clean + Push Press
 - 20kg
 - 20 minutes, switch arms every minute
 - 12 rpm
 - aveHR 125
 - maxHR 144

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 8.38
 - aveHR 128
 - maxHR 147

Road Run
 - 1.2 miles
 - 8:42 pace
 - 11:17
 - aveHR 162
 - maxHR 176

Thursday - Oct. 22

Agility Rings warm-up

Fr. Squat
 -15 @ 65kg
Back Squat
 - 20 @ 80, 100kg
Lunge (r/l)
 - 3 x 15 @ 35kg
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 6" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 3 x 20 @ 55#
Fire Hydrants
 - 3 x 50 (r/l)
Sandbag Get-up
 - 6 (r/l) x 70#, 70#

Wednesday - Oct. 21

Bouldering Wall
 - 6 minutes stay on the wall
 - 10 minutes rest
 - 4 minutes stay on the wall
 - 10 minutes rest
 - 2 minutes stay on the wall

Random Bouldering and route setting

Tuesday - Oct. 20

Upper Body Pyramid
 - 1 to 10, 10 to 1
 - pullups x1 - rock rings
 - pushups x2
 - crunches x3
 - dips x2

Later in the afternoon......

KB Snatch
 - 10 minutes, switch arms every minute
 - 16kg
 - 20 rpm

Flutter Kicks x 100
Leg Lifts x 100

Neck exercise
 x 40 all directions

Seated Calf Raise
 - 6 x 70, 115, 140, 140, 140#

Monday - Oct. 19

Erg
 - 30 minutes
 - drag #4
 - 7533m
 - 1:59.5 ave500m
 - 139 aveHR
 - 147 maxHR

Recumbent Bike
 - 30 minutes
 - level 8/20
 - 7.80 distance
 - 124 aveHR
 - 139 maxHR

Road Run
 - 11:49
 - 1.3 miles
 - 8:44 pace
 - 156 aveHR
 - 171 maxHR

Friday - Oct. 16

Strength/Endurance circuit with the Ashland University throwing team

3 minutes each station to complete - 40 seconds rest between stations

• Air-Dyne Sprints - 3 x 30 sec.
• Ankle Band Side Shuffle - 5 yds. - 4 sets of 4
• Double KB Clean + Push Press @ 24kg - 3 x 8
• KB Bear Crawl @ 32kg - 35 ft. down/back
• 150# Sandbag down/back 35ft. + 10 pushups x 3
• Sandbag Get-Up @ 70# x 8
• Multi-direction Hurdle Jump to Sprint x 8
• 160# Stone over Bar x 10
• Sled Push/Pull 60ft. @ 115# added to Sorinex Root Hoog
• Keg Carry Medley 40ft. @ 100, 120, 150, 200#
• Farmers Walk down/back 40' @ 165# + Axle Push Press @ 125# x 6

Good workout.  My cardio is definitely improved.  The Throwers were all gassed and I feel good. 

Thursday - Oct. 15

Road Run after dropping car for oil change
 - 2.0 miles
 - 17:18
 - 8:16 pace
 - aveHR 153
 - maxHR 179

Wrist Roller
 3 x 10 @ 16kg all directions

Road Run picking car up from oil change
 - 2.0 miles
 - 16:01
 - 7:41 pace
 - aveHR 153
 - maxHR 177

Wednesday - Oct. 14

Agility Ladder warm-up

Fr. Squat
 - 3 x 15 @ 65kg
Lunge (r/l)
 - 3 x 15 @ 65#
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 6" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 3 x 20 @ 45#
Fire Hydrants
 - 3 x 50 (r/l)

Tuesday - Oct. 13

Keeping it cardio again today.  For some reason I am not able to fully straighten my right arm, missing the last 2-5 degrees of extension.  There is some mild inflammation in the lower triceps area.  Discomfort is less this morning, but better to wait/rest before testing it.  I'll continue to stretch the surrounding musculature.

Erg
 - drag #5
 - 30 minutes
 - 7758m
 - 1:56.0 ave500m

Break for a client

Recumbent Bike
 - 30 minutes
 - level 8/20
 - 7.20 distance

Monday - Oct. 12

Road Run
 - 5.6 miles
 - 53:30
 - 9:33 pace

Heart rate watch died at mile 1.5 and phone is not tracking me either.  Technology 0 - Andrew 2.

Longest run in a long while.  Felt smooth the whole time.

Saturday - Oct. 10

Mountain Bike Race
 - Vultures Knob Team Challenge

Four events;
1) 1 lap of a completely re-routed cross country course (48:45),
2) downhill course,
3) hill climb (0.5 miles, 4 minutes),
4) short course relay (1 mile each x 3 laps total)

Definitely a good fun time.  Also a nice reminder that I still have a ways to go in the fitness department.  There were some very good riders present and I was not able to hang with them.  However, I'm still in much better shape than last year at this time, with a solid plan for better fitness going forward.

Thursday - Oct. 8

20 Rounds - on 2 minute interval
 - 8 x Triceps Pushup
 - 8 x Situp
 - 8 x Pushup
 - 8 x Reverse Crunch
 - 8 x Wide Pushup
 - 8 x 1/2 Situp

Pullups
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Later in the afternoon.....

Single arm hang
 x10 r/l (between 15-25sec. each)

Thursday - Oct. 1

Upper Body Pyramid
 - 1 to 10, 10 to 1
 - pullups x1
 - pushups x2
 - crunches x3
 - dips x2

Flutter Kicks x 100
Leg Lifts x 100

Neck exercise
 x 40 all directions

Seated Calf Raise
 - 10 x 70, 105, 115, 115#

1-arm Pullup assistance work
 - Single arm Pulldown 6x 100, 110, 110#
 - 1-arm Ring Row x 5, 5

Wednesday - Sept. 30

Overhead Squat
 - 15 @ 55kg
Fr. Squat
 - 2 x 15 @ 65kg
Lunge (r/l)
 - 3 x 15 @ 65#
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops
 - 2 x 20 (r/l)
Single Leg Calf Raise
 - 3 x 20 (r/l)
Fire Hydrants
 - 3 x 50 (r/l)

Sled Pushes
 - 2x60 feet
 - empty sled (100#), 35, 70, 105, 140, 175#