Wednesday - Nov. 30

Erg
 - 36:27.1 minutes
 - 10,000m
 - ave500m 1:49.4
 - drag #5
 - ave watts 267.6
 - aveHR 160
 - maxHR 178
 - its a love hate relationship with the rower

Recumbent Bike
 - 20 minutes
 - levels 1-20, increase level each minute
 - aveHR 137
 - maxHR 166

Tuesday - Nov. 29

Dynamic Warm-up / Jump Rope 2 minutes

5 Rounds
 - jumping jacks x10
 - squat x10

Shoulder Blaster @ 5#

After Lunch.....

3 Rounds
 - Air-Dyne Bike - 5 minutes
 - Clean @ 185# x5
 - Hang Clean @ 185# x5
 - Deadlift @ 315# x5
 - Thruster @ 185# x3
 - Plank - 60sec.
Time: 28:45

Break for clients......

Quadzilla x5 @ 25#

Monday - Nov. 28

Kettlebell Snatch set
 - 8 minutes
 - 24kg
 - 18 rpm
 - aveHR 137
 - maxHR 155

5 Rounds
 - jumping jacks x10
 - pushup x10

5 Rounds
 - bench press (75%max) @ 215# x5
 - crunch x50
 - push press @ 115# x10

5 Rounds
 - pullup + 12kg (max): 11, 10, 9, 9, 9
 - ab wheel x25
 - plank 60sec.
 - DB complex (curl/press/french press) @ 17.5# x20

Later in the afternoon....

10 minute hangboard sequence
 - 15 sec. hang - jug
 - 1 pullup - round sloper
 - 10 sec. hang - medium edge
 - 15 sec. hang w/ 3 shrugs - pocket
 - 20 sec. hang w/ 2 pullups - large edge
 - 10 sec. hang - round sloper + 5 knee raises - pocket
 - 4 pullups - large edge
 - 10 sec. hang - medium edge
 - 3 pullups - jug
 - hang as long as you can - round sloper: 39 seconds

Friday - Nov. 25

Road Bike - commute 

 - 2.66 miles

 - 8:00

 - 19.9 mph ave

 - aveHR 141

 - maxHR 159

Tryptophan running event with VerticalRunner

 - 9.73 miles

 - 1:27:38

 - 9:00 pace

 - aveHR 163

 - maxHR 175

Road bike back home. Different route

 - 2.81 miles

 - 11:38

 - 14.5 mph ave

 - aveHR 150

 - maxHR 162

Wednesday - Nov. 23

Kettlebell Snatch set
 - 8 minutes
 - 24kg
 - 16rpm
 - aveHR 128
 - maxHR 143

Standing Barbell Wrist Ext./Curl
 - 3 x 10 @ 45#

Break for Lunch.....

Sandbag Get-up
 - 10 minutes
 - 100# bag
 - 40 reps

5x Quadzilla complex
 - 25# dumbbells

Tuesday - Nov. 22

Hangboard hangs throughout the afternoon.

Saturday - Nov. 19

Hike w/ Kilo

 - 1:57:19

 - 6.09 miles

 - 60# pack and winter boots

 - aveHR 113

 - maxHR 153

Boots and 60# definitely increases the exertion level. Temps were only down to 35 degrees. Feet sweated a good bit and a blister formed on my right heel after 4.5 miles. I had a double layer of socks, but need to continue experimenting with different setups so I don't have any blisters. I used tape in the ADK's a couple weeks ago and had zero problems on Mt. Washington 2 years ago, but temps were never over 5 degrees so sweating was minimal and non-issue.

Friday - Nov. 18

Dynamic Warmup / Jump Rope 2 minutes

KB Snatch set
 - 6 minutes
 - 24kg
 - 22rpm
 - aveHR 141
 - maxHR 156

Bench Press
 10x 145#
 8x 165#
 6x 185#
 4x 205#
 2x 225, 245, 265, 275, 285x1 - failed on 2nd rep
 - 50 crunches between each set of 2

Shoulder Blaster @ 5#

3 Rounds
 - pullup (max): 17, 14, 13
 - pulldown @ 130# wide x10
 - pulldown @ 130# reverse x10
 - dips x15
 - DB complex (curl/press/french press) @ 20# x10

Break for Lunch......

4 Rounds
 - Ring Row (max): 21, 17, 17, 18
 - DB complex @ 20# (squat/curl/press/french press) x10

3 Rounds
 - Deadlift @ 315# x5
 - 50 crunches
 - Hang Clean @ 185# x3
 - 50 crunches
 - Clean @ 185# x3

Wednesday - Nov. 16

Erg
 - 60 minutes
 - drag #5
 - 14,518m
 - 2:04.0 ave500m
 - aveHR 120
 - maxHR 126

Plank hold (max): 2:39.3
 - just so boring

Tuesday - Nov. 15

Dynamic Warmup / Jump Rope 2 minutes

5 Rounds
 - Jumping Jacks x10
 - Squat x10
 - 24" Box Jump x10

3 Rounds
 - Wood Chopper Squat @ 50# x10
 - Abs x50: leg lever, 4-count flutter, situp
 - Deadlift @ 315# x5
 - Clean @ 215# x3
 - Hang Clean @ @ 215# x5
 - Air- Dyne 3 minutes
Time: 26:36

After Work....

Hike w/ Kilo
 - Wooster Memorial Park
 - 60# pack
 - 2.04 miles
 - 37:34

Monday - Nov. 14

Dynamic Warm-up / Jump Rope 2 minutes

Road Run
 - 1.03 miles
 - 7:45
 - aveHR 152
 - maxHR 166

10 Rounds 
 - Jumping Jacks x10
 - Pushups x10

3 Rounds
 - Bench Press @ 225# x5
 - Pullups (max): 15, 12, 10
 - rest 1 minute
 - OH Press @ 95# x10

Shoulder Blaster @ 5#

Abs circuit x2
 - crunch x50
 - reverse crunch x50
 - double crunch x50
 - plank x 60sec. - i could barely hold 25sec at a time today

Break for clients and Lunch......

Road Run
 - 3.0 miles
 - 23:11
 - 7:43 pace
 - aveHR 160
 - maxHR 176

Friday - Nov. 11

Dynamic Warmup / Jump Rope 2 minutes

2 Rounds
 - Bench Press (75% bw [@215 this morning]) @ 161# x (max): 20, 15
 - Deadlift @ 315# x 5
 - Pushups x (max): 25, 25
 - OH Press @ 95# x 10
 - Pullups x (max): 13, 10
 - Pulldowns @ 180# x 10
 - DB Row @ 80# x 10 (r/l)
 - Deadlift @ 315# x 5
 - Hang Clean @ 185# x 5
 - Clean @ 185# x 5
Time: 22:22

Shoulder Blaster @ 5#

easy paced Road Run
 - 3.01 miles
 - 25:46
 - 8:34 pace
 - aveHR 147
 - maxHR 164

After work.....

Hike with Kilo

 - 1.25 miles

 - 60# pack

 - 22:35

Thursday - Nov. 10

Dynamic Warm-up / Jump Rope 2 minutes

3 Rounds
 - Bench Press @ 185# x10
 - OH Press @ 95# x10
 - Dips (max): 12, 13, 13
 - Crunches x100
Time: 14:16

3 Rounds
 - Pullup (max): 17, 3, 5
 - Ring Row x10
 - Pulldown @ 120# x15
Time: 6:53

Shoulder Blaster @ 2.5#

Break for clients....

3 Rounds
 - Push Press @ 135# x10
 - DB complex (squat/curl/press/french press) @ 17.5# x10
 - Hang Clean @ 185# x5
 - Plank @ 100sec.
Time: 14:25

Wednesday - Nov. 9

Dynamic Warm-up / Jump Rope 2 minutes

KB Snatch set
 - 6 minutes, single arm switch
 - 24kg
 - 20rpm
 - aveHR 132
 - maxHR 147
 - minHR 67

3-mile Track workout at College of Wooster
 - 1-mile warm-up: 7:46.8
 - 1/4 mile hard: 1:41.7
 - 1/4 mile easy: 2:10.9
 - 1/4 mile hard: 1:38.9
 - 1/4 mile easy: 2:08.4
 - 1/8 mile hard: 48.8
 - 1/8 mile easy: 1:08.3
 - 1/8 mile hard: 47.4
 - 1/8 mile easy: 1:08.6
 - 1/8 mile hard: 47.6
 - 1/8 mile easy: 1:09.3
 - 1/8 mile hard: 46.7
 - 1/8 mile easy: 1:06.8
Total Time: 23:10.4

First time doing the track workout on a track and not on a treadmill.  It felt good and I look forward to doing this again.  

Tuesday - Nov. 8

Dynamic Warmup / Jump Rope 2 minutes

Road Run
 - 1.0 mile
 - 7:29

1:30 work / 30 seconds rest
 - Thruster @ 75#: 26
 - Burpee: 19
 - 2-arm Swing @ 32kg: 46
 - 24" Box Jump: 24

As few sets as possible:
 - Pullups x100: 18, 12, 12, 12, 12, 12, 9, 7, 6
 - Pushups x200: 50, 50, 40, 35, 25
 - Situps x300: 60, 60, 50, 50, 50, 30

Abs still sore from yesterday and the weekend.  I still find it amazing how much more fatigue is felt everywhere when the core is tired.

Monday - November 7

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

8 Rounds
 - 1/4 mile run
 - 4-ct. Flutter Kicks x25
 - Leg Levers x25
 - Scissor Kicks x25
Time: 34:27

Run's felt great today.

Later in the afternoon....

Seated Calf Raise
 5x 45, 70, 105, 115, 115, 115#

Saturday - Nov. 5

Challenge Training Day

Sandbag Get-ups @ 60# x100

100 Reps Each - most broken up into sets of 10
 - Sandbag Clean @ 60#
 - Sandbag Squat @ 60#
 - Sandbag Ground to Shoulder @ 60#
 - Sandbag Press @ 60#
 - Sandbag Situp @ 60#

1-mile Run with 60# sandbag

100 Reps of Each - broken up into smaller sets
 - Pushups
 - Pullups
 - 4-count Mountain Climbers
 - 4-count Flutter Kicks

1-mile Run with 60# sandbag

Total Time: 1:55:25

Break for about an hour; water and a meal bar

Hike w/ 60# pack
 - Wooster Memorial Park
 - 4.5 miles
 - 1:25:32
 - the 60# pack was definitely a step up and challenge.  I look to continue hiking with this weight on my training hikes.

Thursday - Nov. 3

Dynamic Warmup / Jump Rope 2 minutes

5 Rounds
 - 20 yards prowler + 90#
 - 20 squats

3 Rounds
 - 5 minutes Air-Dyne
 - Deadlift @ 295# x5
 - Squat @ 225# x5
 - Thruster @ 95# x20
 - Plank x60sec.
Time: 33:05

6 Rounds
 - Erg (drag#4) 500m - 1:44.4, 1:43.6, 1:42.3, 1:41.2, 1:39.8, 1:35.6
 - plank x60sec.
Total Time: 24:00

There have been some challenging intervals this week.  I know I'm getting better, but sometimes it just feels like I'm beating myself up.  I do not have any pain anywhere but the hour after training is very much the thousand yard stare.  However, I am encouraged that I'm able to get warmed up and perform again the following day.  Tomorrow will be stretching and active recovery before another challenge day on Saturday with Greg.

Wednesday - Nov. 2

Dynamic Warm-up / Jump Rope 2 minutes

KB Snatch set
 - 6 minutes, single arm switch
 - 24kg
 - 18rpm

Pullups x2, 4, 6, 8, 10
 - pushups x10 in between

4 Rounds
 - pullup max: 17, 16, 16, 15
 - pushup x50
 - ab of choice x50: situp, leg lever, 4-count flutter, double crunch
 - run 0.8 miles: 5:42, 5:35, 5:25, 5:19

Seated Calf Raise
 5x 45, 70, 105, 115, 115, 115#

Later after work....

Road Bike
 - 16.7 miles

 - 1:01:57

 - aveHR 132

 - maxHR 179

 - one flat tire

Tuesday - Nov. 1

Road Run

 - 1.05 miles

 - 7:47

 - aveHR 148

 - maxHR 165

Recumbent Bike pyramid

 - 20 minutes
 - increase resistance each minute, while maintaining at least 80 rpm
 - 1 to 20 out of 20 possible
 - aveHR137
 - maxHR 172

Road Run
 - 1.0 miles
 - 8:16
 - aveHR 151
 - maxHR 164