Friday - Sept. 30

GoRuck Tough challenge - Mogadishu
 - starts this evening at 9pm and goes through 9am tomorrow in the Cleveland area.

Thursday - Sept. 29

Pool Swim
 - 2x 100yds on 30sec rest - warm-up
 - 4x 25yds sprint on 30sec rest
 - 4x 50yds on 15sec rest - focus on kick
 - 4x 25yds sprint on 30sec rest
 - 4x 50yds on 15sec rest - foucs on kick
 - 100yds cooldown
 - 300yds kickboard kicking with fins

Wednesday - Sept. 28

Dynamic Warmup / Jump Rope 2minutes

3 Rounds
 - squat @ 185# x10
 - situp x50
 - deadlift @ 275# x5
 - 4-count flutter kicks x50
 - clean @ 135# x5
 - crunch x50
 - plank x60sec.
 - thruster @ 115# x5
 - Air-Dyne Bike - 5 minutes
Time: 42:15

4 Rounds
 - run 1/4 mile
 - lunge x10 (r/l)
 - squat x20
Time: 12:19

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 7.20
 - aveHR 123
 - maxHR 133

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

Tuesday - Sept. 27

Pool Swim
 - 200yds warmup

 - 10 x 100yds on 8 breathes rest

 - 50yds kick

 - 100yds breaststroke

 - 50yds breathe every 3rd stroke

 - 50yds breathe every 4th stroke

Monday - Sept. 26

Dynamic Warm-up / Jump Rope 2minutes

Erg
 - 5 minutes, drag #6
 - 1321m
 - 1:53.6 ave500m

Erg
 - 2000m, drag#6
 - 6:27.9
 - 1:37.0 ave500m
 - aveHR 168
 - maxHR 179

Break for Lunch.......

5 Rounds
 - Bench Press @ 155# x10
 - Pullups max reps: 14, 12, 10, 10, 10
 - ab of choice x50: situp, double, 4-count flutter, leg lever, 4-count flutter
Time: 20:14

Shoulder Blaster @ 2.5#

5 Rounds
 - Air-Dyne 3 minutes
 - Pushups x30
 - Crunches x30
 - Plank 30sec.
Time: 24:45

3 Rounds
 - DB burpee complex @ 17.5# x10
 - Plank x60sec.
 - air-dyne bike x10 minutes
Time: 41:00

Friday - Sept. 23

Dynamic Warmup/Jump Rope 2minutes

Road Run
 - 1.0 miles
 - 7:58.1
 - aveHR 146
 - maxHR 162

Erg
 - 2000m, drag #6
 - 6:35.7
 - 1:38.9 ave500m
 - aveHR 163
 - maxHR 175

4 Rounds
 - 1/4 mile run
 - 20 woodchopper squat with 25# DB
 - 10(r/l) woodchopper lunge with 25# DB
Time: 16:30

3 Rounds
 - 5x Deadlift @ 275#
 - 5x hang clean @ 135#
 - 5x clean @ 135#
 - 5x thruster @ 135#
 - 50x ab of choice:
 - 1-minute Plank
Time: 16:16

4 Rounds
 - 50 yds run hard
 - 50yds. run easy
 - 20 sec rest

The 2000m row killed me for the rest. Dragging through the finish.

Wednesday - Sept. 21

KB Snatch Set
 - 6 minutes, single arm switch
 - 24kg
 - 20rpm
 - aveHR 131
 - maxHR 143

Later in the evening.....

GoRuck training event here at DS:

Warm-up w/ rucks on:
Various sets and reps of
- pushup
- squat
- 4-count flutter
- leg lever
- rolling left/right
 - up-downs

30 reps (partner up)
- sandbag burpee w/ overhead press
- 40# bag with rucks on

Team carry of telephone pole down hillcrest (south)

Grosjean Park.  ½ into park and then into the river
- pushups/burpees/flutter kicks/leg levers/rolling

Leap Frog out of the park

Back uphill to stashed telephone pole. Carry pole back to gym.

Definitely a butt kicker but everyone performed well.

Tuesday - Sept. 20

Dynamic Warmup/Jump Rope 2 minutes

Recumbent bike
 - 30 minutes
 - level 6/20
 - distance 7.20
 - aveHR 112
 - maxHR 119

Pullups x2, 4, 6, 8, 10
 - pushup x20 and situp x20 between

5 Rounds
 - pullups (max): 13, 12, 10, 10, 10
 - pulldowns @ 120# x15
 - burpees in 1 minute: 12, 13, 12, 12, 13
 - abs of choice x50: crunch, reverse, double, leg lever, scissor
 - plank 60sec.
Time: 34:43
 -aveHR 107
 -maxHR 142

Break for a client...

3 Rounds
 - bench press @ 205# x5
 - db complex (curl/press/french press) @ 17.5# x15

Seated Calf Raise
 - 5x 45, 70, 115, 115, 115#

Later after work.....

Pool swim
Warm-up:
100yds Freestyle Stroke
100yds Breast Stroke
100yds Side Stroke

2x 100yds

4 Rounds, every 2:30 min.
 - 25yds underwater swim
 - Breast Stroke back to start

The swim did not feel smooth and good today.  Still tired from the weekend.

Sunday - Sept. 18

Wooman Bike Tour

 - 102.8 miles

 - 6:01:21

 - 5,616' of elevation gained

 - aveHR 138

 - aveHR 163

 - aveMPH 17.1

Amazed with how well I felt for this, I was a bit worried going long on back-to-back days. I was pulled along with a couple of other guys and I was fortunate to keep up and finish strong.  Fitness is really coming along. I'll be resting Monday.

Saturday - Sept. 17

Vulture Knob 6 hour mountain bike race

 - 2 man team, Jim and I alternated laps

 - 16.6 total miles

 - aveHR 153

 - maxHR 173

Lap Times:

 1- 1:00:01 - broke my crank arm, ran back put my pedals on Jim's bike and finished the lap.

 2- 49:03

 3- 52:13

We both finished 3 laps in the 6 hour period which was our goal.  I was able to borrow a pedal for me 2nd and 3rd laps, it was still a size smaller than mine but much better than Jim's which was much smaller. Overall a great time riding bikes in the woods.

Thursday - Sept. 15

DynamicWarmup/Jump Rope 2 minutes

Erg - drag #6
 - 2000m
 - 6:40.9
 - ave500m 1:40.2
 -aveHR 154
 -maxHR 167

Pullups x10, 8, 6, 4, 2
 - 20 pushup and 20 situps between each set
Time: 7:54

4 Rounds
 - 200yds. run easy
 - 200yds. run fast
 - 20 squats
 - 20 half squats
Time: 13:00

4 Rounds
 - 200yds. run easy
 - 200yds. run fast
 - Barbell Thruster @95# x10
 - 24" Box Jump x10
 - Lunge x10 each leg
Time: 17:14

4 Rounds
 - max pullups: 15, 11, 10, 10
 - max pushups: 50, 40, 30, 35
 - 25 situps in 30seconds: 25, 25, 25, 25
Time: 19:20

Break for clients (1.75 hours).....

Road Run
 - 1.5 miles easy
 - 13:46
 - pace 9:11
 - aveHR 145
 - maxHR 159
 - 1.46 miles fast(er)
 - 11:12
 - pace 7:42
 - aveHR 165
 - maxHR 175

Later in the evening.....

Pool Swim
Warm-up - 4 x50yds
1) 10x25yds sprint - 30sec. rest between
2) Hypoxic ladder
 - 50yds @ 2 strokes/breath
 - 50yds @ 3 strokes/breath
 - 50yds @ 4 strokes/breath
 - 50yds @ 5 strokes/breath
 - rest 60sec. between efforts
3) Treadwater - 10 minutes

Wednesday - Sept. 14

DynamicWarmup / Jump rope-2minutes

Road Run
 - 1.0 miles
 - 7:40
 - aveHR 148
 - maxHR 167

3 Rounds
 - Squat @135# x15
 - Situp x50
 - Deadlift @225# x5
 - 4-count Flutter Kick x50
 - Power Clean @135# x5
 - Air-Dyne bike - 5 minutes
Time: 37:10
 - aveHR 121
 - maxHR 154

10 Rounds
 - Jumping jacks x10
 - Pushups x10
Time: 3:52

45# bumper plate flip
 right x 10
 left x 10

Bench Press @185# Pyramid x10,8,6,4,2
 - x50 crunches and 60sec. plank between each set of bench
Time: 19:35

Sandbag Get-up Set
 - 10 minutes @ 60#
 -  50 total reps

Tuesday - Sept. 13

Dynamic Warmup / Jump Rope 2 minutes

KB Snatch set
 - 6 minutes, single arm switch
 - 24kg
 - 18 rpm
 - aveHR 130
 - maxHR 145

Pull-ups -2" bar
 - 5x max reps - 19, 16, 15, 14, 14
 - finishing reps to reach 100 total: 12, 10

Road Run
 - 2.20 miles
 - 16:57
 - pace 7:41
 - aveHR 154
 - maxHR 170

Later in the evening.....

Pool Swim
(1) 3 Rounds
Swim 250yds intervals
Rest 3 min. between Intervals

(2) 1 Rounds
45 sec. Tread
45 sec. Tread Right arm out
45 sec. Tread Left arm out
45 sec. Tread 

(3) 50yds. Hypoxic ladder:
-1x50yds @ 1 breath every 3 strokes
-1x50yds @ 1 breath every 4 strokes
-1x50yds @ 1 breath every 5 strokes
-1x50yds @ 1 breath every 6 strokes
-1x50yds @ 1 breath every 7 strokes
*Rest as needed between each 50m

Monday - Sept. 12

Starting Stew Smith's Navy SEAL phase 2 program.  This program incorporates more barbell movements in with the bodyweight calisthenics.

Dynamic warmup / jump rope 2-minutes

4 Rounds

 - 1/4 mile run

 - 95# barbell thruster x10

 - 24" box jump x 15

 - lunge (r/l) x20

 - squat x20

 - 1/2 squat x20
Time: 27:25
- aveHR 155
- maxHR 172
 - box jumps and 1/2 squats definitely the worst part

DB complex @ 15#

 - strict burpee w/ curl/press/French press at the top 

 - x10

4 Rounds

 - Bench Press @ 205# (75%) x5

 - Burpee x25

 - crunch x50

 - reverse crunch x50

 - double crunch x50

 - plank 60sec.
Time: 38:03
- aveHR 106
- maxHR 154

Road Run

 - 2.00 miles

 - 16:25

 - pace 8:11

 - aveHR 161

 - maxHR 176

Friday - Sept. 9

KB Snatch set
 - 6 minutes, single arm switch
 - 24kg
 - 16 rpm
 - aveHR 132
 - maxHR 168

Road Run
 - 7.51 miles
 - 1:07:05
 - 8:56 pace
 - aveHR 164
 - maxHR 182
 - holy humidity, I could feel my insides cooking the last 1.5 miles.

After Lunch.....

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

Thursday - Sept. 8

DB Complex
 - 15#
 - squat/curl/press/french press
 - 2x15

Fr. Squat (120kg max)
 5x 54kg
 5x 60
 5x 66
 5x 72
 5x 78

DO axle DL (180kg max)
 5x 81kg
 5x 90
 5x 99
 5x 108
 5x 117

Erg
 - 2000m
 - drag#5
 - ave500m 1:42.6
 - 6:50.4
 - aveHR 156
 - maxHR 167

Rest 5 minutes

Erg
 - 2000m
 - drag#5
 - ave500m 1:41.5
 - 6:46.1
 - aveHR 166
 - maxHR 177

Sandbag Get-up @40#
 x10 (r/l)

HUGE PR on the 2x2000m row.  Last time was March 28 and I went 6:56.1 and 6:51.0 on a 10 minute rest.

Wednesday - Sept. 7

Recumbent Bike
 - 40 minutes
 - distance 10.0
 - level 7/20
 - aveHR 117
 - maxHR 126

Ab SuperSet
 - situp x20
 - 4-way crunch x20
 - leg lever x20
 - 4-count flutter kick x20
 - plank 60sec.

Tuesday - Sept. 6

Erg

 - 60 minutes

 - 13,595m

 - 2:12.4 ave/500m

 - aveHR 120

 - maxHR 128

After Lunch....

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

Shoulder Blaster x1

Saturday - Sept. 3

Road Bike

 - gravel training ride with guys from RideOn

 - 78.6 miles

 - 5:04:06

 - 15.5 mph average

 - 4,722' of elevation gained

 - HR monitor again lost connection, will be messaging Suunto about this.

 - a good bit of gravel roads and step climbs done. I was able to hang for 50 miles before they dropped me. Felt good otherwise.

Friday - Sept. 2

Road Run
 - 2.97 miles
 - 23:16
 - pace 7:49
 - aveHR 155
 - maxHR 177

Thursday - Sept. 1

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

10 SuperSets
 - 500m row (drag #5) - 1:39.1, 1:38.0, 1:37.8, 1:37.8, 1:37.4, 1:38.1, 1:37.7, 1:38.3, 1:38.1, 1:35.3
 - 20 pushups
 - 20 decline situps @ #2
 - aveHR 126
 - maxHR 163
 - Time: 44:12

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

Arm Haulers 2x75

Shoulder external rotation
 - 2 x 50 - no weight