Friday - Dec. 30

KB Snatch set
 - 10 minutes
 - 24kg
 - 12 rpm
 - aveHR 124
 - maxHR 140
 - the hardest part of slow sets is still patiently holding the bell overhead

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: 35 seconds

Break for clients......

Road bike indoor trainer

 - 60 minutes

 - cadence 87 rpm

 - distance 18.6

 - aveHR 130

 - maxHR 142

transition - 10 minutes

Treadmill

 - 3.07 miles

 - 30:00

 - 6.2 mph, 2.0% incline

 - aveHR 142

 - maxHR 149

Thursday - Dec. 29

Dynamic Warm-up / Jump Rope 2 minutes

Treadmill
 - 1.5 miles
 - 13:56
 - 6.5 mph, 2% incline
 - aveHR 148
 - maxHR 156

Broken up as 10, 20, 30 x10 sets
 - Pullups x100
 - Pushups x200
 - Squat x300
Time: 28:06
 - aveHR 145
 - maxHR 160

Treadmill
 - 1.5 miles
 - 13:58
 - 6.5 mph, 2% incline
 - aveHR 159
 - maxHR 165

Wednesday - Dec. 28

KB LongCycle

 - 10 minutes

 - 12kg

 - 10 rpm

 - aveHR 125

 - maxHR 169

 - felt good to get blood flowing again after yesterday's 8 hours in the car.

Clients and Lunch....

Road bike indoor trainer

 - 60 minutes

 - cadence 87 rpm

 - distance 20.8

 - aveHR 132

 - maxHR 146

transition - 2 minutes

Treadmill

 - 2.0 miles

 - 18:43

 - 6.5 mph, 2.0% incline

 - aveHR 155

 - maxHR 161

Monday - Dec. 26

Trail Run
 - Buffalo Creek multi-purpose (mtb, hike, run, bouldering) trail
 - 3.52 miles
 - 40:20
 - aveHR 157
 - maxHR 176
 - 715' of elevation gained
 - a nice trail run while on vacation with Kyle's family.  It was heartbreaking to be in the Rambling Bald/Chimney Rock area without climbing gear and people who don't enjoy exploring the outdoors.

Friday - Dec. 23

Dynamic Warm-up / Jump Rope - 2 minutes

Treadmill
 - 1.5 miles, 2%
 - 14:29
 - aveHR 143
 - maxHR 50

Shoulder Blaster @ 5#

Pyramid Circuit
 - 25 yds. jog down/back
 - Pullups x2, 4, 6, 8, 10, 12, 14(10+4), 16(10+4+2), 18(10+4+3+1)
 - walking lunge 25yds down/back
 - 2-arm swing @32kg x5, 10, 15, 20, 25, 30, 35, 40, 45
Time: 41:34
 - aveHR 145
 - maxHR 167

Break for clients......

Road Bike - indoor trainer
 - 60 minutes
 - cadence 79
 - aveHR 130
 - maxHR 146
 - distance 18.8

Thursday - Dec. 22

KB Long-cycle
 - 10 minutes
 - 12kg
 - 8 rpm
 - aveHR 100
 - maxHR 151
 - happy this felt decent.  Goal is 80 reps wit 24kg by end of 2017

Lunch break.....

Dynamic Warmup / 2 minutes jump rope

3 Rounds
 - pullup (max): 15, 12, 12
 - dip +12kg (max): 20, 15, 15
 - deadlift @ 315# x5
 - hang clean @ 185# x5
 - Bench Press @ 165# x10

Shoulder external rotation x50

3 Rounds
 - pullup (max): 12, 12, 11
 - DB Complex (squat/curl/press/french press) 6x 25, 30, 35#

3 Rounds
 - 2-arm swing @ 32kg x20
 - plank - 60 sec.

1 to 10
 - run 25 yds. down/back
 - burpee

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 4.1 miles
 - 45:50
 - aveHR 157
 - maxHR 179

Wednesday - Dec. 21

Road Bike on indoor trainer
 - 60 minutes
 - cadence 82 rpm
 - aveHR 139
 - maxHR 157

Tuesday - Dec. 20

Dynamic Warm-up / Jump Rope 2 minutes

Squat - build to 2 rep max
 8x135#
 5x 185#
 2x 225, 275, 315, 350# - did not attempt any higher
 - happy/not happy about this.  happy to be above 315# but not happy that its only 350#.  All about goals and heavy squats do not factor into ultra-endurance training.

4 Rounds
 - Air-Dyne - 3 minutes
 - 2-arm Swing @ 32kg x10
 - woodchopper lunge @ 35# x10(r/l)
Time: 18:54

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

Monday - Dec. 19

KB Snatch set

 - 9 minutes

 - 24kg

 - 20 rpm, 3 reps short on the 2nd arm(left)

 - aveHR 139

 - maxHR 164

 - i don't think 200reps in 10 minutes will happen next week.  Regardless, I will continue working the bells as the fitness gained is well worth the effort.

Break for lunch.....

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: 35 seconds

Pullups x 2, 4, 6, 8, 10

 - stretches in between

Shoulder Blaster @ 5#

3 Rounds

 - DB complex (curl/press/french press) @ 17.5# x10

 - Pullups (max): 13, 10, 9

 - Pulldown (wide + reverse grip) @ 110# x10 each

 - Pushup x25

 - 2-arm Swing @ 32kg x10

 - DB complex (squat/curl/press/french press) @ 17.5# x10

 - Pullup (max): 8, 8, 7

 - DB Row (2" handle) @ 70# x10 (r/l)

 - Bench Press @ 135# x20

 - Plank @ 60sec.

 - crunch x25

Sunday - Dec. 18

Casual Hike w/ Kilo

 - Wooster Memorial Park

 - 1.92 miles

 - 35:33

 - aveHR 96

 - maxHR 141

 - glad I had the microspikes. Everything covered in solid ice from the overnight change in weather.

 - I also remember when his hike would have averaged a 141 bpm heart rate.  I'm glad things have changed for the better.

Saturday - Dec. 17

DS outside Training Day 

 - Wooster Memorial Park

 - Greg, Joe, Tim and myself

 - 60# pack and a 10# sledgehammer each

 - Hike 1.8 miles

 - 30 minutes of:

   - 5(r/l) sledge slams to tire

   - 5 burpees

   - 5 sit-ups

   - 25 step-ups (r/l) on picnic table

 - Hike 1.8 miles

 - 30 minutes of:

   - sandbag clean 5x 60#

   - sandbag get-up 5x 60#

Total time: 2:23:46

Great time had by all and we plan to continue an outside mountain athlete training session similar to this once a month as a group.  Also looking to incorporate other outdoor skills into the training days: wilderness first aid, navigation, etc.

Friday - Dec. 16

Trail Run w/ Kilo

 - Wooster Memorial park

 - 2.74 miles

 - 27:04

 - 9:52 pace

 - aveHR 151

 - maxHR 171

Thursday - Dec. 15

Treadmill
 - 3.0 miles, 2% incline
 - 28:18
 - 6.5 mph
 - aveHR 145
 - maxHR 155

Erg
 - 30 minutes
 - 7068m
 - 2:07.3 ave500m
 - drag #4
 - aveHR 126
 - maxHR 133

Wednesday - Dec. 14

Dynamic Warm-up / Jump Rope 2 minutes

Treadmill
 - 1.5 miles, 2% incline
 - 7.0 mph
 - 13:01
 - aveHR 149
 - maxHR 159

4 Rounds
 - Air-Dyne - 2 minutes
 - bw squat x20
 - plank 60sec.
 - Deadlift @ 225# x5
 - Hang Clean @ 135# x5
 - Clean @ 135# x5
Time: 21:15

Later in the afternoon......

2 Rounds
 - Pullup (max): 16, 11
 - Dips (max): 30, 20
 - Situps (2 minutes): 62, 50
 - Bench Press @ 185# x10
 - Squat @ 135# x10
 - Pushups (max): 40, 35
 - Pullups (max): 10, 8
 - Pulldown (50%bw[110#]) x10
 - DB complex (curl/press/french press) @ 15# x20

Lying external shoulder rotation x50 (r/l)

Bike Pyramid
 - levels 1-20, increase level each minute
 - aveHR 125
 - maxHR 160

Tuesday - Dec. 13

Dynamic Warm-up / Jump Rope - 2 minutes

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: 25 seconds

Treadmill
 - 1.5 miles
 - 2.0% incline
 - 13:00
 - aveHR 153
 - maxHR 162

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 1.97 miles
 - 20:26
 - aveHR 154
 - maxHR 170
 - about 3" of snow on the ground, used the microspikes and they perform tremendously, not one slip or slide.  I felt like I was running on solid ground the entire time, very impressed with them.

Monday - Dec. 12

KB Snatch set
 - 8 minutes
 - 24kg
 - 20 rpm
 - aveHR 148
 - maxHR 163
 - grip endurance biggest struggle again

5 Rounds
 - Pullup + 16kg x 8, 7, 5, 5, 5
 - Bench Press 2x 225, 235, 245, 255, 255#

Shoulder Blaster @ 5#

DB burpee complex @ 20#
 - 2 x 15

Break for clients..... (3 hours)

Erg
 - 6:53.1
 - drag #6
 - 2000m
 - 1:43.3 ave500m
 - aveHR 152
 - maxHR 163
 - this felt awful tonight

Friday - Dec. 9

KB Snatch
 - 4 minutes
 - 28kg
 - 20 rpm
 - aveHR 141
 - maxHR 159
 - felt much better today

Build to 2rep max Clean
 - 2x 135, 185, 205, 215, 225, 235#
 - lacking motivation to push any higher on this lift today

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

Thursday - Dec. 8

After work Trail run with Kilo

 - Wooster Memorial, Outer Loop trail

 - 4.05 miles

 - 47:21

 - 11:42 pace

 - aveHR 147

 - maxHR 179

 - nice to see 5 others out there under headlamp running as well.

Wednesday - Dec. 7

Dynamic Warm-up / Jump Rope 2 minutes

3 Rounds
 - max pullups: 18, 16, 15
 - max pushups: 60, 50, 50
 - situps in 2 minutes: 70, 67, 62
 - max dips: 30, 30, 30
 - plank 60 sec.

3 Rounds
 - pullups x5: 16kg, 20kg, 24kg
 - Bench Press x5: 185#, 205#, 225#
 - plank 60 sec.
 - Push Press x5: 135#, 155#, 165#

Shoulder Blaster @ 5#

- definitely fatigued from yesterday but still happy with max effort rep sets.  Pullups and situps are improving.

Break for lunch....

Erg
 - 5 x 500m on 1:30 rest
 - drag #6
 - 1:36.7, 1:35.6, 1:34.9, 1:33.7, 1:32.4
 - maxHR's each interval: 155, 160, 165, 168, 171
 - these were work today.  Lots of self talk to stay on pace and rest interval.

Tuesday - Dec. 6

Kettlebell Snatch set
 - 8 minutes
 - 24kg
 - 20 rpm
 - aveHR 141
 - maxHR 158
 - i was nervous about this set today but got through.  Triceps and upper back were still tight from yesterday.  Grip endurance was challenged today.

3 Rounds
 - crunch x50
 - hang clean 5x 185, 205, 225#
 - air-dyne bike - 3 minutes

3 Rounds
 - Air-Dyne Bike - 3 minutes
 - Squat @ 135# x20
 - Lunge @ 45# x10 (r/l)
 - crunches x50
 - clean @ 185# x5
Time: 23:15

Break for client......

Side Sandbag Load
 - 20 minutes
 - 40# bag to 38" platform
 - 376 total reps (switched sides every 20)
 - aveHR 132
 - maxHR 142

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.20
 - aveHR 109
 - maxHR 120

Break for Lunch....

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: 44 seconds

Monday - Dec. 5

Dynamic Warm-up / Jump Rope 2 minutes

2 Rounds
 - jumping jacks x10
 - pushup x10

Bench Press
 5x 135, 185#
 4x 205#
 3x 225#
 2x 245#
 1x 265, 285, 295 - slow but good

3 Rounds
 - pullup 5x 16kg, 24kg, 28kg
 - Push Press 5x 165, 185, 200#
 - DB complex @ 17.5# (curl/press/french press) x15

Shoulder Blaster @ 5#

Break for clients......

Bike Pyramid
 - 20 minutes
 - levels 1-20, increase level each minute
 -aveHR 128
 - maxHR 166

Later in the afternoon....

Friendly challenges.
 - max plank: 3:01
 - max dips: 49

Sunday - Dec. 4

Trail Run/Hike w/ Kyle and Kilo

 - Wooster Memorial

 - 2.09 miles

 - 37:17

 - aveHR 113

 - maxHR 169

Saturday - Dec. 3

Trail Run/Hike w/ Kyle and Kilo

 - Wooster Memorial Park

 - 3.77 miles

 - 1:06:27

Friday - Dec. 2

Dynamic Warm-up / Jump Rope 2 minutes

Deadlift - build to 2 rep max
 5x 135, 185, 225#
 2x 275, 315, 365, 405, 455, 500# - very happy with this.  Not worth trying to go higher.

4 Rounds
 - Air-Dyne Bike - 5 minutes
 - 2-arm Swing @ 32kg x10
 - Woodchopper Lunge @ 25# x10 (r/l)
 - Thruster @ 135# x10
 - crunch x25
Time: 38:00

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

After Work.....

Trail run w/ Kilo under headlamp
 - Wooster Memorial 

 - 3.16 miles

 - 36:31

 - 11:33 pace

 - aveHR 152

 - maxHR 177

Thursday - Dec. 1

Dynamic Warm-up / Jump Rope 2 minutes

KB Snatch set
 - 4 minutes
 - 28kg
 - 20 rpm
 - aveHR 133
 - maxHR 154
 - definitely felt the increase in weight

Shoulder Blaster @ 5#

3 Rounds
 - DB complex (curl/press/french press) @ 17.5# x20
 - plank - 60 sec.

Break for clients.....
Break for lunch.....

10 Rounds
 - Bench Press @ 185# x10
 - Pullup x 10
 - Push Press @ 135# x5
 - crunches w/ 45# overhead x20
Time: 47:43
 - aveHR 121
 - maxHR 149
 - i had to break up the last 2 sets of bench and the last set of pullups.  Definitely Pumped.