Wednesday - Aug. 31

Road Run
 - 4.06 miles
 - 35:02
 - pace 8:37
 - aveHR 147
 - maxHR 172

Seated Calf Raise
 5x 45, 70, 115, 125, 135#

First time in a long while that I've been able to do back-to-back days of a 4 mile run and have my body feel good about it.  Very pleased with my running progression the past 2 years.

Tuesday - Aug. 30

Erg
 - 5000m
 - 17:47.8
 - ave500m 1:46.8
 - aveHR 153
 - maxHR 171

Back Squat (off 145kg max)
 5x 60, 80kg
 5x 94
 5x 109
 3x 123
 1+ @ 138kg x 3

Break for a client....

Road Run
 - 4.04 miles
 - 36:07
 - pace 8:56
 - aveHR 153
 - maxHR 171

Monday - Aug. 29

Dumbbell complex warm-up
 -15# - 2x10
 - squat/curl/press/french press

20 SuperSets - on 2 minute interval

 - close push-up x10

 - sit-up x7

 - push-up x10

 - reverse crunch x7

 - wide push-up x10

 - half sit-up x7

Pull-ups x16, 14, 12

Dips x25, 20, 15

DB Curls - they help my elbows feel good
 10x 25, 30, 35#

Shoulder Blaster x3

Saturday - Aug. 27

Road bike

 - Steps charity ride

 - 75.5 miles

 - 4:44:01

 - aveMPH 16.0

 - 4019' of elevation gained

 - must not have paired my new HR strap correctly. 

Legs felt good til the last 10 miles, then had some mild cramping that I was capable of riding through. I haven't been riding as much, but glad to see fitness is somewhat maintained.

Friday - Aug. 26

Erg
 - 30 minutes (drag #4)
 - 7654m
 - 1:57.6 ave500m
 - aveHR 132
 - maxHR 145

Pullups x2, 4, 6, 8, 10
 - regular
 - reverse
 - close
 - wide

Arm Haulers 2x75
Neck Exercises 2x50
DB Shrug 2x50 @ 50#

Later in the afternoon......

20 SuperSets - kept each on a 2:30 interval
 - situp x10
 - pushup x10
 - atomic situp x10
 - close pushup x10
 - leg lever x10
 - hindu pushup x10

External Shoulder rotation
 - 2x50 (r/l) - no weight

Thursday - Aug. 25

Road Run
 - 4.03 miles
 - 33:50
 - 8:24 pace
 - aveHR 158
 - maxHR 179
 - first mile was sluggish.  Felt the heat/humidity the whole time.

After Work......

Rucking w/ Kilo
 - Grosjean Park
 - 1.25 miles

 - 40# park

 - exploring a small park just down the road from the gym

 - Wooster Memorial Park

 - 2.01 miles

 - 37:16

 - 40# pack

 - just a quickie today

Wednesday - Aug. 24

DB complex warm-up
 - 15#
 - squat/curl/press/french press -  2x10

Neck exercises 2x50
DB Shrug 2x50 @ 50#

10 SuperSets
 - 500m row (drag#5) - 1:53.9, 1:51.4, 1:49.6, 1:48.4, 1:47.4, 1:46.3, 1:45.1, 1:44.3, 1:43.3, 1:42.0
 - 15 pushups
 - 15 hanging knee raise

Shoulder Blaster x3

Kept it a little easier today.  Low back and obliques are still cramping from the last 2 days of sandbag volume work.

Tuesday - Aug. 23

Sandbag Get- up
 - 10 minutes
 - 60#
 - 60 reps

Back Squat (off 145kg max)
 5x 60, 73kg
 5x 87
 3x 102
 3x 116
 3+ @ 131kg x 5

Monday - Aug. 22

DB Complex Warm-up
 - curl/press/french press - 2x10
 - 15#

Pullups
 - 1 to 10, 10 to 1

25 SuperSets
 - situp
 - pushup
 - atomic situp
 - close pushup
 - leg lever
 - hindu pushup


Side Sandbag Load
 - 20 minutes
 - 60#
 - 244 reps

After Lunch.....

Neck exercises 2x50
DB Shrugs 2x50 @ 50#

Side Lying Shoulder external rotation
 x50 unloaded (r/l)

DB Curls
 10x 25, 30, 30#

Saturday - Aug. 20

Hike w/ Kilo

 - Wooster Memorial Park

 - 46# pack

 - 2:25:04

 - 6.72 miles

 - 955 ft. Of elevation gained

Friday - Aug. 19

The following is straight from strongswiftdurable.com and Rob Shaul.  I really like their philosophy and am looking into some of their programming for the coming year.

Warm-up:
40x Sandbag Get-ups - 60#

Training:

(1) 6 Rounds
5x Sandbag Walking Lunges - 60# - bag in Back Squat Position
5x 1-Leg Poor Man’s Leg Curl (elevated glute bridge - 18" box)
Lat + Pec Stretch

(2) 6 Rounds
8x 4-Count Sandbag Military Press - 60#
Rope Climb - 12' no feet
Hip Flexor + Instep Stretch

(3) 6 Rounds for time
5x Burpees
5x Sandbag Back Squats - 60#
3x Pull-ups
 - Time: 5:00

(4) 4 Rounds
25x Flutter Kicks - 4count
10x Toes to Sky
10x Face Down Back Extension
10x EOs - http://strongswiftdurable.com/exercises/mnt1247-eo-s/

(5) 3 Rounds
Shoulder Blaster - unloaded - http://strongswiftdurable.com/exercises/shoulder-blaster/
20 sec. Jane Fonda -http://strongswiftdurable.com/exercises/mnt377-jane-fonda/

Thursday - Aug. 18

Jump Rope 2 minutes
Dynamic Warm-up

KB Snatch set
 - 10 minutes, single arm switch
 - 24kg
 - 16rpm
 - definitely harder than the 20kg bell.  I needed to make the move up but was a little scared.

Front Squat (off 120kg max)
 5 x 54, 66kg
 5 x 78kg
 5 x 90kg
 5+ @ 102kg x 5

Trap Deadlift (off 230kg max)
 5 x 105, 125kg
 5 x 150kg
 5 x 173kg
 5+ @ 196kg x 5

2" IM Axle Deadlift, double overhand(off 180kg max)
 5 x 80, 99kg
 5 x 117kg
 5 x 135kg
 5+ @ 153kg x 5

Single Leg Deadlift
 8 x 28, 28, 28kg

SuperSet - 30# vest
 - squat 3x20
 - lunge (r/l) 3x20

Double Leg Bound
 - 3x15

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 5 x 45, 70, 115, 125, 140#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

Sandbag Get-up set
 - 10 minutes, never setting bag down
 - 62 reps

Wednesday - Aug. 17

Road Run
 - 6.0 miles
 -
 - pace
 - aveHR
 - maxHR
 - phone app died so no clue on time, pace, HR.  Felt strong and one of the my better runs on this route.  Wish I had actually numbers to back up my feelings.  New Suunto Spartan Ultra gps/heart rate/everything watch arrives Friday afternoon which should alleviate most of these problems.

Tuesday - Aug. 16

Dynamic Warm-up
Jump Rope - 2 minutes

Back Squat (off 145kg max)
 5x 65kg
 5x 80
 5x 94
 5x 109
 5+ @ 123kg x 8

Seated Calf Raise
 5 x 45, 70, 115, 140, 150#

Break for clients (1.5 hours)

15 to 1
 - squats with 30# ruck in front
 - situp with 30# ruck in front
 - burpee - no ruck

6 Rounds
 - overhead squat w/ ruck x5
 - pushup w/ ruck x5
 - that sucked more than i was hoping

3 Rounds on 90sec.
 - Lunge w/ ruck x5 (r/l)
 - mountain climbers x10 (r/l)

Sandbag Get-up x30
 - 60# bag

Friday - Aug. 12

15 SuperSets
 - 500m Row (drag#5) - 1:40.7, 1:40.5, 1:39.5, 1:38.9, 1:38.5, 1:38.4, 1:38.2, 1:39.9, 1:39.6, 1:38.4, 1:37.6, 1:37.2, 1:37.2, 1:37.6, 1:36.9
 - pushups x15
 - hanging knee raise x15
 - Total Time: 1:10:32
 - goal was to maintain sub-1:42, but apparently I was feeling better than that.  I didn't think I was ready for sub-1:40s.

12.5# weight vest
 - pushups in 2 minutes: 71
 - situps in 2 minutes: 60
 - pullups: 14

Arm Haulers 2 x75
Overhead Claps 2 x75

Sandbag Crossbody Side Load
 - 12 minutes, switch sides every 10 reps
 - 60# bag
 - 160 reps total

Thursday - Aug. 11

KB Snatch set
 - 10 minutes, single arm switch
 - 20kg
 - 20rpm

Front Squat (off 120kg max) - deload
 5 x 48, 54kg
 5 x 60kg
 5 x 66kg
 5 @ 72kg 

Trap Deadlift (off 230kg max) - deload
 5 x 95, 105kg
 5 x 115kg
 5 x 127kg
 5 @ 138kg

2" IM Axle Deadlift, double overhand(off 180kg max) - deload
 5 x 72, 81kg
 5 x 90kg
 5 x 99kg
 5 @ 108kg

Single Leg Deadlift
 8 x 24, 28, 28kg

After Lunch Break....

Jump Rope 2 minutes
Dynamic Warm-up

SuperSet - 30# backpack
 - squat 3x20
 - lunge (r/l) 3x20

Double Leg Bound
 - 3x15

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 5 x 45, 70, 115, 125, 140#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

Sandbag Get-up set
 - 10 minutes, never setting bag down
 - 58 reps

Wednesday - Aug. 10

Pullups x2, 4, 6, 8, 10
 - regular
 - reverse
 - close
 - wide

Arm Haulers 2x75
Overhead Clap 2x75

In the Afternoon....

20 SuperSets
 - situp x10
 - pushup x10
 - v-up x10
 - close pushup x10
 - leg lever x10
 - hindu pushup x10

7 minute work capacity set
 - 45# barbell thruster for reps
 - 103 reps total

Tuesday - Aug. 9

Road Run
 - 3 miles
 - 26:02
 - pace 8:25
 - aveHR 149
 - maxHR 165

Erg
 - 45 minutes
 - 10,644m
 - 2:06.8 ave500m
 - aveHR 145
 - maxHR 183

Road Run
 - 3 miles
 - 28:00
 - pace 9:07
 - aveHR 154
 - maxHR 172

Hello cardio. Wow, but feel good.

Monday - Aug. 8

DB complex warm-up @ 15#
 - squat, curl, press, french press
 - x15 reps

Erg
 - 5000m
 - 18:18.9
 - 1:49.9 ave500m
 - drag #5
 - aveHR 97
 - maxHR 107  (these HR numbers can't be accurate)

12.5# weight vest
 - Pushup in 2 minutes: 65
 - Situps in 2 minutes: 55
 - Pullups: 12

Road Run - no weight vest
 - 1.8 miles
 - 14:27
 - pace 7:57
 - aveHR 156
 - maxHR 170
 - legs felt heavy, but pace wasn't too bad

Saturday - Aug. 6

Road Bike 

 - 52.57 miles

 - 2:59:36

 - 17.56 aveMPH

 - ave cadence 83

 - normalized power 207.9

 - aveHR 148

 - maxHR 187

Met with Greg in Hinckley for a rucking workout

5 Rounds

 - 10 sandbag get ups @60#

 - run 200yds with 60# sandbag

 - 10 push-ups 

 Time : 19:50

Ruck with 35# packs 6.5 miles.

 - Time: 2:02:04

4 Rounds (with rucks on)

 - 6 squats + 60# sandbags

 - step ups on picnic table bench x15(r/l)

 - 10 push-ups

Time: 12:50

Friday - Aug. 5

Jump Rope - 2 minutes
Dynamic Warm-up

Pull-ups x2, 4, 6, 8, 10

 - regular

 - reverse

 - close

 - wide

 - neutral

Push-ups x20, 30, 40, 50, 50, 40, 30, 20

Sit-ups x40, 60, 80, 100, 100, 80, 60, 40

Dips x15, 20, 25, 30, 30, 25, 20, 15

Thursday - Aug. 4

KB Snatch Set
 - 10 minutes, single arm switch
 - 20kg
 - 20 rpm

Back Squat (off 145kg max)
 5 x 65, 80kg
 5 x 94kg
 5 x 109kg
 5+ @ 123kg x 8

GHR x 5, 5, 5 - all assisted. humbling

SuperSet - no weight vest
 - squat 4x20
 - lunge (r/l) 4x20

Double Leg Bound
 - 3x20

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 5 x 45, 70, 115, 125, 135#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

Tuesday - Aug. 2

Jump Rope 2 minutes
Dynamic Warm-up

Front Squat (off 120kg max)
 5 x 60, 78kg
 5 x 90kg
 3 x 102kg
 1+ @ 114kg x 1

Trap Deadlift (off 230kg max)
 5 x 95, 150kg
 5 x 173kg
 3 x 196kg
 1+ @ 219kg x 1

FBBC 2-3/8" Axle Deadlift, double overhand(off 165kg max)
 5 x 75, 107kg
 5 x 124kg
 3 x 140kg
 1+ @ 157kg x 1.5

Single Leg Deadlift
 8 x 24, 24, 28kg

SuperSet - 30# weight vest
 - squat 4x20
 - lunge (r/l) 4x20

Double Leg Bound
 - 3x20

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 8 x 45, 70, 115, 115, 115#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

After Work

Mountain Bike Reagan Park, Medina
 - 8.3 miles
 - 1:00:44
 - aveHR 139
 - maxHR 169
 - first time riding this trail. Extremely flat which was nice for my legs after all the lifting.  Still felt solid and was nice to handle the bike off-road again.

Monday - Aug 1

Pull-ups x2, 4, 6, 8, 10

 - regular

 - reverse

 - close

 - wide

 - neutral

Push-ups x20, 30, 40, 50, 50, 40, 30, 20

Sit-ups x40, 60, 80, 100, 100, 80, 60, 40

Dips x15, 20, 25, 30, 30, 25, 20, 15

Arm Haulers 2x75

Lateral arm raise to overhead 2x75

Neck exercises - 2x40

DB Shrugs @50# - 2x40

Sandbag Get-up
 - 10 minutes
 - 60# bag
 - 50 reps, never setting the bag down to the ground