Wednesday, November 30, 2016

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, November 29, 2016

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, November 28, 2016

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

Saturday, November 26, 2016

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, November 23, 2016

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


Sunday, November 20, 2016

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, November 18, 2016

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, November 16, 2016

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, November 15, 2016

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, November 14, 2016

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, November 11, 2016

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, November 10, 2016

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, November 9, 2016

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, November 8, 2016

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, 2016

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, November 5, 2016

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, November 3, 2016

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, November 2, 2016

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, November 1, 2016

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