Friday - Dec. 29

Jump Rope - 2 minutes

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20, 24kg
 - 10 rpm

Main Set
 - 28kg
 - 3 minutes
 - 8 rpm

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205#
 10+ @ 220# x 11

Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 10+ @ 305# x 12

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x4

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Hanging Toes-to-Bar
 4x 12

Clients.....

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x10
Dips 2x15

Thursday - Dec. 28

After Work.....

Trail Run w/ Vertical Runner group
 - Wooster Memorial Park
 - 5.02 miles
 - 56:59
 - 11:21 pace
 - 784' of elevation
 - aveHR 147
 - maxHR 171

Wednesday - Dec. 27

Dynamic Warm-up / Jump Rope - 2 minutes

Pro-Agility drill (5-10-5 yds.)
 - 5 sec. Work / 25 sec. Rest
 - 10 sets

Squat (325# max)
 10x 135#
 5x 185#
 3x 225#
 10+ @ 245# x 15

Pistol - 11" box
 2x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise
 x5, 5, 5

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster 1x
 - no dumbbells

Client......

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

After Work.....

Road Run
 - 2.36 miles
 - 22:24
 - 9:29 pace
 - 327 ft. of elevation
 - aveHR 144
 - maxHR 166

Tuesday - Dec. 26

Jump Rope - 2 minutes

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Sets
 - 24kg
 - 5 minutes
 - 8 rpm

Rest 7 minutes

 - 24kg
 - 2 minutes
 - 8 rpm

Rest 7 minutes

KB Snatch - warm-up
 - 2 minutes @ 20, 24kg
 - 18 rpm

Main Set
 - 10 minutes @ 28kg, switch arms every minute
 - 18 rpm
 - aveHR 154
 - maxHR 167

Body and mind still in holiday vacation rest mode.  Low motivation to excel.

Spin Bike
 - 40 minutes
 - aveHR 119
 - maxHR 134

After Work......

Road Run
 - 2.53 miles
 - 22:05
 - 8:43 pace
 - 267' elevation
 - aveHR 150
 - maxHR 166

Friday - Dec. 22

KB 1-arm Clean + Press
 - 20 minutes, switch arms every minute
 - 28kg @ 12 rpm
 - aveHR 152
 - maxHR 165

Rest 20 minutes

Sandbag Get-up
 - 10 minutes, switch shoulders every 5 reps, never set the bag down to floor.
 - 60#
 - 56 total reps
 - aveHR 144
 - maxHR 156

Rest 15 minutes

Spin Bike
 - 30 minutes
 - aveHR 130
 - maxHR 149

Thursday - Dec. 21

Spin Bike
 - 60 minutes
 - aveHR 133
 - maxHR 152

After Work....

Group Trail Run
 - Wooster Memorial Park
 -  4.88 miles
 - 55:14
 - 11:19 pace
 - 687' of elevation
 - aveHR 146
 - maxHR 178

Wednesday - Dec. 20

Jump Rope - 2 minutes

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Set
 - 24kg
 - 7 minutes
 - 8 rpm

Rest 10 minutes

KB Clean+Jerk
 - 2 minutes @ 28kg
 - 8 rpm

Clients......

KB Snatch - warm-up
 - 2 minutes @ 20, 24kg
 - 18 rpm

Main Set
 - 10 minutes @ 28kg, switch arms every minute
 - 18 rpm
 - aveHR 149
 - maxHR 164

Bench Press and DL done as a superset on the same 3:00 clock.
Bench Press (290# max)
 10x 45#
 8x 135#
 5x 175#
 3x 10 @ 195# x 12 last on 3:00

Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 10 @ 275# x 12 last on 3:00

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x4

Lunch, Client.....

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Hanging Toes-to-Bar
 4x 12

Clients.....

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x10
Dips 2x15

Tuesday - Dec. 19

Dynamic Warm-up / Jump Rope - 2 minutes

Side Hurdle Step to Sprint
 - 3x6" x 6 (r/l)

Squat (325# max)
 10x 135#
 5x 185#
 3x 10 @ 220# x 14 last on 3:00

Pistol - 11" box
 2x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise
 x5, 5, 5

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster 1x
 - no dumbbells

Lunch, Podcast........

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

After Work.....

Road Run around the new neighborhood
 - 2.19 miles
 - 17:41
 - 8:05 pace
 - 150 ft. of elevation
 - aveHR 155
 - maxHR 173

Monday - Dec. 18

Jump Rope - 2 minutes

KB LongCycle
 - 7 minutes
 - 24kg x 8 rpm
 - thought about pushing to 10, but mentally didn't want to fight for it today.  Stayed within my progression.

Rest 12 minutes

KB LongCycle
 - 2 minutes
 - 28kg x 8 rpm

Rest 5 minutes

KB LongCycle
 - 1 minute  @ 8 rpm
 - 32kg

Rest 5 minutes

Rack Hold
 - 32kg
 - 5 minutes

DeCline Situp @ #4
 3x 20

Friday - Dec. 15

KB 1-arm Clean + Press
 - 20 minutes, switch arms every minute
 - 28kg @ 12 rpm
 - aveHR 151
 - maxHR 178

Clients......

Spin Bike
 - 60 minutes
 - aveHR 134
 - maxHR 147

Thursday - Dec. 14

Spin Bike
 - 55 minutes
 - aveHR 148
 - maxHR 165
 - had to lower the resistance after 40 minutes.

Wednesday - Dec. 13

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Set
 - 24kg
 - 6 minutes
 - 8 rpm
 - better than Monday

Rest 10 minutes

KB Clean+Jerk
 - 2 minutes @ 28kg
 - 8 rpm

Bench Press and DL done as a superset on the same 3:00 clock.
Bench Press (290# max)
 10x 45#
 8x 135#
 5x 10 @ 175# x 12 last on 3:00

Deadlift (405# max)
 10 x 135#
 5 x 205#
 5x 10 @ 245# x 12 last on 3:00

Campus Board
 - large rungs
 - ladder x3

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Client, Lunch.....

Hanging Knee Raise
 3x 20

Clients......

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x10
Dips 2x12

Clients, Dinner, Clients......

KB Snatch - warm-up
 - 2 minutes @ 16, 20, 24kg
 - 16 rpm

Main Set
 - 10 minutes @ 28kg, switch arms every minute
 - 16 rpm
 - aveHR 145
 - maxHR 158

Tuesday - Dec. 12

Dynamic Warm-up / Jump Rope - 2 minutes

Multi-Directional Hurdle Jumps to Sprint
 - 6" x10

Squat (325# max)
 8 x 135#
 5x 10 @ 195# x 12 last on 3:00
 - switching all my main lifts to the Juggernaut template.  I've personally always seemed to get better improvement with volume training and then can use the 5/3/1 template to peak if a strength event appears on the calendar.  Juggernaut also is a longer progression which I feel builds a better base of strength.

Pistol - 11" box
 2x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise - all sets done unassisted by hands.
 x5, 5, 5

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster 1x
 - no dumbbells today

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

Lunch.....

Spin Bike
 - 60 minutes
 - aveHR 141
 - maxHR 157

Monday - Dec. 11

Jump Rope - 2 minutes

KB LongCycle
 - 6 minutes
 - 24kg x 8 rpm
 - still feeling fatigue in the hands and wrists from the weekend.  Still a good set.

Rest 19 minutes

KB LongCycle
 - 2 minutes
 - 28kg x 8 rpm

Rest 5 minutes

KB LongCycle
 - 1 minute  @ 8 rpm
 - 32kg

DeCline Situp @ #3
 3x 20

Saturday - Dec. 9

Gripmas Carol
 - it has been about 2 years since I last competed in grip sport and I've missed hanging out with the guys.  With the weekend free, I made the short trip down.

1) Ivanko Super Gripper.  started and missed at 263.  success on the 2nd attempt. I believe I went to 278 for my third and was successful.  Missed 298 on my last.  Better hand placement played a role in missing my first, lack of strength was the problem on the 4th.

2) Euro 2 hands pinch.  Used the 58mm thickness and kept about 2" space between my fingers on the disk.  First time trying this and it seemed more locked in today so I went with it.  209, 219, 224 all good lifts.  Passed on my 4th as I'd started to tear my thumb webbing and it wasn't worth it with two more events to come.

3) Medley.  Always a favorite of mine, and Chris always buts together a great medley that challenges everyone.  Most items had a light, medium, heavy weight and were score 1, 2 or 3 point respectively.  Maximum of 64 points total.  To the best of the my memory: I started with the blue Blob (3), block db pinch bar (3), 5-5kg plates (2), 3-25s pinned (2), scale weights+ (3), InchDB (3), TNS #2.5 (3), 2-35s (2), tractor weight (3), pinch block pullup (1), spike pullup (1), fat-gripz pullup (1), campus board 1to6 thin (3), campus board ladder 1to6 thin (3), campus board pullup thin (2), sledge hammer internal/external (2+2), Slim lever 12# (3), sledge lever to nose 20# (3), key pinch medium (2), flash light (1), finger walk (1), thin pinch light (1). My official total was 54 points.  The campus board points really helped out a lot.

4) 30# double sledge lever for reps from dead stop.  20 reps.  I wanted to stop at 12 but Jedd did 18 so I needed to beat him.

Friday - Dec. 8

KB 1-arm Clean + Press
 - 20 minutes, switch arms every minute
 - 20kg @ 12 rpm
 - aveHR 127
 - maxHR 153

Thursday - Dec. 7

De-Load Week

Bench Press (290# max)
 10x 45#
 8x 135#
 3x6 @ 170#

Pullups  x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row x10

Pushup x20
Close Pushup x15
Wide Pushup x15
DiveBomber x8
Dips x10

Hanging Knee Raise
 3x 20

Pool Swim
 - 10x 100yds on 2:30
 - felt good to get back in the pool.  Need to do this more often to stay in touch and because my body just feels good afterwards.

Wednesday - Dec. 6

De-Load Week

Foam Roller + Stretch

Dynamic Warm-up / Jump Rope 60sec.

Squat (325# max)
10x 45#
 8 x 135#
 3x6 @ 185#

Dollie leg curl
 x 12, 12
Seated Calf Raise
 6x 45, 80, 80, 80, 80#

Tuesday - Dec. 5

De-Load Week

Spin Bike
 - 33 minutes
 - aveHR 102
 - maxHR 111

Clients...

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg @ 16 rpm
 - aveHR 142
 - maxHR 174
 - scosche rhythm seems to be registering a higher heart rate with the kb's than the chest strap.

Friday - Sunday, Dec. 1-3

Hike into camp
 - Friday, Dec. 1
 - 0.87 miles
 - 47:46
 - 710' of elevation

Hike to summit of Giant Mountain and then onto Rocky Ridge Peak
 - Saturday, Dec. 2
 - 7.48 miles
 - 7:08:37
 - 3783' of elevation

Hike out to car
 - Sunday, Dec. 3
 - 0.85 miles
 - 34:54
 - 739' of descent

Full trip report to come later.

Thursday - Nov. 30

Jump Rope - 60sec.

Multi-Directional 6" hurdle jumps to sprint x 8

Client....

KB 1-arm Clean + Press
 - 20 minutes, switch arms every minute
 - 28kg @ 12 rpm
 - aveHR 146
 - maxHR 168

Side Plank (r/l)
 3x 40sec.

Client, Lunch, Clients.....

Sledge lever to nose
 10# - 3x 10 (r/l)

Wednesday - Nov. 29

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Set
 - 24kg
 - 7 minutes
 - 8 rpm
 - lots of self talk.  Very happy to get through two 7-minute sets this week along with everything else.  Progress continues.

Rest 15 minutes

KB Clean+Jerk
 - 2 minutes @ 28kg
 - 8 rpm

Rest 20 minutes

KB Snatch - warm-up
 - 2 minutes @ 24kg
 - 16 rpm

Main Set
 - 10 minutes @ 28kg, switch arms every minute
 - 16 rpm
 - aveHR 134
 - maxHR 153

Client, Lunch, Client.......

Bench Press (285# max)
 10x 45#
 8x 135#
 5x 185#
 2x 205, 225, 240#
 3+ @ 255# x 6

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Hanging Knee Raise
 3x 20

Pushup 2x20

Clients.....

Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8
Dips 2x12

Tuesday - Nov. 28

Road Run - drop car for oil change
 - 2.04 miles
 - 16:21
 - 8:00 pace
 - 257' of elevation
 - aveHR 158
 - maxHR 173

Clients.....

Dynamic Warm-up / Jump Rope - 60 sec.

Hurdle Jumps
 - 6" x6
 - straight / lateral / straight x4 each

Squat (315# max)
 5 x 135, 175, 205, 235#
 3x 270#
 1+ @ 300# x 4

Pistol - 11" box
 3x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise - all sets done unassisted by hands.
 x5, 5, 5

Client....

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster 1x
 - 5# dumbbells

Lunch....

Road Run - pickup car from oil change
 - 2.05 miles
 - 15:57
 - 7:46 pace
 - 56' of elevation
 - aveHR 153
 - maxHR 165

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.

Monday - Nov. 27

KB LongCycle
 - 7 minutes
 - 24kg x 8 rpm

Rest 15 minutes

KB LongCycle
 - 2:30 minutes
 - 28kg x 8 rpm

Rest 5 minutes

KB LongCycle
 - 1 minute  @ 8 rpm + 1 minute rack hold
 - 32kg

DeCline Situp @ #2
 3x 20

Friday - Nov. 24

KB 1-arm Clean + Press
 - 20 minutes, switch arms every minute
 - 28kg @ 12 rpm
 - aveHR 142
 - maxHR 166
 - definitely working harder with the 28kg, but kept it smooth.  I've got a few weeks here before I start to think about using the 32kg.

Thursday - Nov. 23

Trail Run w/ Josie and pups
 - 4.19 miles
 - 43:38
 - 10:25 pace
 - 385' of elevation
 - aveHR 142
 - maxHR 164

Wednesday - Nov. 22

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Set
 - 24kg
 - 6 minutes
 - 8 rpm

Rest 10 minutes

KB Clean+Jerk
 - 2 minutes @ 28kg
 - 8 rpm

Client.....

KB Snatch - warm-up
 - 2 minutes @ 24kg
 - 16 rpm

Main Set
 - 8 minutes @ 28kg, switch arms every minute
 - 16 rpm
 - aveHR 137
 - maxHR 187

Client, Lunch.....

Bench Press (285# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205, 220#
 5x3 @ 235# on 3:00 x 7 last

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Clients....

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Clients.....

Hanging Knee Raise
 3x 20

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8
Dips 2x10

Tuesday - Nov. 21

Dynamic Warm-up / Jump Rope - 60 sec.

Agility Rings
 - Double x6
 - Single x6

Squat (315# max)
 5 x 135, 160, 190#
 3x 220, 250#
 3+ @ 285# x 6

Pistol - 11" box
 3x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise - only the last set was able to be done unassisted by hands.
 x5, 5, 5

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster 1x
 - 5# dumbbells

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 -  4.57 miles
 - 47:36
 - 10:25 pace
 - 525 ft. of elevation
 - aveHR 142
 - maxHR 162

Monday - Nov. 20

KB LongCycle
 - 6 minutes
 - 24kg x 8 rpm

Rest 8 minutes

KB LongCycle
 - 2 minutes
 - 28kg x 8 rpm

Rest 5 minutes

KB LongCycle
 - 1 minute
 - 32kg x 8 rpm

DeCline Situp @ #2
 3x 20

Clients, Lunch, Clients....

Spin Bike
 - 30 minutes
 - aveHR 144
 - maxHR 162

Clients...

Sledge Lever to nose
 8# (r/l) x 10, 10, 10

Saturday - Nov. 18

Dirty Dirty 12k race
 - Cuyahoga Valley National Park
 - 7.42 (on watch)
 - 1:03:42
 - 8:35 pace
 - aveHR 167
 - maxHR 180
 - 18th overall of 216
 - 2nd of 23 in the 35-39 age group

Very happy with my overall performance today.  Weird for me to say/think a 12k race isn't too long, but it still is.  I thought I could run strong for this distance, but it wasn't a priority race so I didn't taper going into it.  I went out fast 8-8:30 pace and held that through mile 4.  I had to dial it back to 9-minute pace for the next 2 miles before finishing strong, the last 0.5 miles being 7:15 pace.  

Friday - Nov. 17

KB 1-arm Clean+Jerk
 - 20 minutes, switch arms every minute
 - 24kg @ 12 rpm
 - aveHR 126
 - maxHR 147

35s plate pinch pass around the body
 x6, 6, 6, 6

Lunch....

Spin Bike
 - 60 minutes
 - aveHR 120
 - maxHR 142

Thursday - Nov. 16

5 minutes Inch DB lift for reps
 - 33 good reps
 - been a while since I've done any grip feats. This was fun and not too bad.

After Work.....

Trail Run
 - Wooster Memorial Park
 - 32:04
 - 3.41 miles
 - 9:24 pace
 - aveHR 151
 - maxHR 167

Wednesday - Nov. 15

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Set
 - 24kg
 - 5 minutes
 - 8 rpm

Rest 10 minutes

KB Clean+Jerk
 - 2 minutes @ 28kg
 - 8 rpm

Rest 8 minutes

KB Snatch - warm-up
 - 2 minutes @ 24kg
 - 16 rpm

Main Set
 - 6 minutes @ 28kg, switch arms every minute
 - 16 rpm

Bench Press (285# max)
 10x 45#
 8x 135#
 5x 185#
 7x3 @ 215# on 3:00 x 10 last

Clients.....

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Hanging Knee Raise
 3x 20

Lunch, Client......

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8

Tuesday - Nov. 14

Dynamic Warm-up / Jump Rope - 60 sec.

Agility Ladder

Squat (315# max)
 5 x 135, 175, 205, 235#
 5+ @ 270# x 8

Pistol - 11" box
 3x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Leg Blaster 1x
 - 5# dumbbells

Glute-Ham Negatives
 x5, 5, 5
Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Clients.....

Abs
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.

After Work....

Trail run
 - Wooster Memorial Park
 -  3.15 miles
 - 29:56
 - 9:31 pace
 - aveHR 155
 - maxHR 181

Monday - Nov. 13

KB LongCycle
 - 5 minutes
 - 24kg x 8 rpm

Rest 7 minutes

KB LongCycle
 - 2 minutes
 - 28kg x 8 rpm

Rest 5 minutes

KB LongCycle
 - 1 minute
 - 32kg x 8 rpm

DeCline Situp @ #2
 3x 20

Clients, Lunch, Clients....

Spin Bike
 - 30 minutes
 - aveHR 140
 - maxHR 163

Sunday - Nov. 12

Hike to meet Josie and pups
 - Wooster Memorial Park
 - 1:07:56
 - 3.42 miles

Friday - Nov. 10

KB LongCycle
 - 3 minutes
 - 24kg
 - 8 rpm

Rest 6 minutes

KB Snatch
 - 10 minutes, switch arms every minute
 - 24kg
 - 20 rpm
 - aveHR 142
 - maxHR 191
 - did not feel as hard as the heart rate suggests.  Very smooth, but still recovering from the last two weekends.

Abs x1
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Lunch....

Spin Bike
 - 45 minutes
 - aveHR 125
 - maxHR 145

After Work....

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 1:00:22
 - 3.30 miles

Thursday - Nov. 9

Pool Swim
 - Wooster High School
 - 2x 100 yds. warm-up
 - Balance+3 drill - 4x 25 yds.+25yds swim back
 - Various 25s, 50, 100s.  Breathing was all over the place.

Lunch....

Squat (315# max)
10x 45#
 8 x 135#
 3x6 @ 190#

Dollie leg curl
 x 12, 12
Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Wednesday - Nov. 8

1-arm KB Clean + Jerk
 - 20 minutes, switch arms every minute
 - 24kg @ 12 rpm
 - aveHR 125
 - maxHR 150

Lunch and Client....

Spin Bike
 - 30 minutes
 - aveHR 117
 - maxHR 130

Tuesday - Nov. 7

De-Load Week

Bench Press (285# max)
 10x 45#
 8x 135#
 3x6 @ 170#

Pullups  x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row x10
Renegade Row @32kg x10(r/l)

Pushup x20
Close Pushup x15
Wide Pushup x15
DiveBomber x8

Hanging Knee Raise
 3x 20

Client, Lunch.....

Spin Bike
 - 60 minutes
 - aveHR 121
 - maxHR 133

Monday - Nov. 6

Spin Bike recovery
 - 30:17
 - aveHR 111
 - maxHR 125

Saturday - Nov. 4

Bobcat Trail Marathon
 - Burr Oak State Park
 - 25.63 miles
 - 5:07:23
 - 11:59 pace
 - 2692' of elevation
 - aveHR 154
 - maxHR 174

My goal was to be able to run/jog all the hills and was successful up through mile 16.  At mile-16 I started to walk/hike the uphills but was able to maintain a run/jog on rest.  Overall, very happy with my performance and even more happy with my current recovery. 

Thursday - Nov. 2

Pool Swim
 - Wooster High School
 - 200 yds. warm-up
 - Balance+3 drill - 4x 25 yds.+25yds swim back
 - Side Kick Balance - 4x 25yds+25yds. swim back
 - 3x 100yds swim
 - 3x 100yds w/ pull buoy focusing on high elbow catch
 - 3x 100yds swim

After Work....

Trail run w/ Josie and pups
 - Wooster Memorial Park
 - 22:09
 - 2.24 miles
 - 9:53 pace
 - aveHR 140
 - maxHR 153

Wednesday - Nov. 1

Dynamic Warm-up

KB Clean+Jerk
 - 24kg
 - 5 minutes
 - 8 rpm
 - added a 1-minute rack hold after the 5-minutes.

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 3x 205, 220#
 5+ @ 235# x 8

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8

Hanging Knee Raise
 3x 20

Tuesday - Oct. 31

Dynamic Warm-up

Squat (300# max)
 5 x 135, 165, 195, 225#
 3x 255#
 1+ @ 285# x 2
 1x 315, 345, 365#(miss) - wished to finish off #squatober right. Wanted more but no need to fight it.

Leg Blaster 1x
 - 5# dumbbells

Dollie leg curl
 x 12, 12, 12
Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Lunch.......

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

After Work....

Trail run w/ Josie and pups
 - Wooster Memorial Park
 - 2.27 miles
 - 24:26
 - 10:45 pace
 - aveHR 131
 - maxHR 147
 - I think this is the first time I can say that a run was a recovery activity.

Saturday/Sunday - Oct. 28-29

Whistling Pines 112 team relay race
 - Ron Legg property in Beach City, OH
 - 10k loops, 24-hour time limit

As a team we finished in 21:04:56 for 9th place out of 19 teams.  Our average lap time was 1:10:16

Personally here are my stats:

Lap #1
 - 10k
 - 54:56
 - 8:50 pace
 - aveHR 162
 - maxHR 176

Lap #2
 - 10k
 - 59:42
 - 9:36 pace
 - aveHR 159
 - maxHR 168

Lap #3 and 4 (had to do a double to make up for 2- teammates needing to drop)
 - 20k
 - 2:26:35
 - 11:48 pace
 - aveHR 141
 - maxHR 155

Overall very happy with how my body and legs held up to the repeated runs.  I definitely did not pace myself out very well for consistent lap times, I got too excited about racing and thinking only 10k at a time.  Laps 3 and 4 were pace better and some walking occurred on the uphills.

Thursday - Oct. 26

Pool Swim
 - Wooster High School
 - 100yd warm-up
 - balance and catch practice. 50 yds at a time
 - 1500yds total

Wednesday - Oct. 25

KB Clean+Jerk
 - 24kg
 - 5 minutes
 - 8 rpm

Rest 6 minutes

Jerk
 - 28kg @ 8 rpm
 - 2 minutes

Rest 6 minutes

Jerk
 - 32kg @ 8 rpm
 - 2 minutes
 - better than Monday

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175, 195#
 4 sets of 5 on 3:00 clock @ 215# x 10 last set

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Lunch, Client......

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8

Hanging Knee Raise
 3x 20

After Work....

Trail Run w/ Kilo and Josie
 - Wooster Memorial Park
 -  3.37 miles
 - 37:48
 - 11:13 pace
 - aveHR 131
 - maxHR 154

Tuesday - Oct. 24

Erg
 - drag #5
 - 10 minute warm-up
 - 2691m
 - 2:03 build to 1:41 split then back off

2000m
 - 6:42.5
 - 1:40.6 ave500m
 - aveHR 167
 - maxHR 175
 - was hoping for sub-6:40 but realistically thought 6:45 was possible.  Started to fall off with 600m left.  I couple of weeks of consistent rowing should get me under 6:40 and closer to 6:35.

cooldown
 - 5 minutes
 - 1105m
 - 2:15.7 ave500m

After Work....

Trail Run w/ Kilo and Josie
 - Wooster Memorial Park
 - 3.42 miles
 - 36:41
 - 10:42 pace
 - aveHR 140
 - maxHR 157

Monday - Oct. 23

KB Clean+Jerk
 - 24kg
 - 5 minutes
 - 8 rpm

Rest 6 minutes

Jerk
 - 28kg @ 8 rpm
 - 2 minutes

Rest 6 minutes

Jerk
 - 32kg @ 8 rpm
 - 2 minutes
 - forgot how heavy 32s are. Wow.

-Jerk sets were added because I tore my palm last Monday and it is still healing but wished to keep some kettlebell volume/intensity without further damage.  Success.

Squat (300# max)
 5 x 135, 150, 180#
 3x 210, 240#
 3+ @ 270# x 5

Leg Blaster 1x
 - 5# dumbbells

Lunch, Clients.....

Dollie leg curl
 x 12, 12, 12
Seated Calf Raise
 6x 45, 80, 105, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48, 60kg

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Belt Squat with Brandon
 2x10 @ 135#
 x10 @ 160#
 - set-up in landmine, not including the weight of bar.

Saturday - Oct. 21

Trail Run w/ Josie
 - Mohican State Park
 - 9.8 miles
 - 1:49:30
 - 11:10 pace
 - 970' of ascent
 - aveHR 137
 - maxHR 169

Thursday - Oct. 19

Pool Swim
 - Wooster High School
 - more drills and skills with Shawn Gerber
 - 1500 yds. total
 - learned to use (and what to feel/concentrate on when using) the pull buoy and paddles today.

After Work...

Hike w/ Kilo + Cooper
 - Wooster Memorial Park
 - 2.26 miles
 - 40:00

Wednesday - Oct. 18

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 6 sets of 5 on 3:00 clock @ 195# x 10 last set

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Clients, Lunch and Clients.....

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 20

After Work....

Trail Run
 - Wooster Memorial Park
 - 6.01 miles
 - 1:05:29
 - 10:54 pace
 - aveHR 151
 - maxHR 174

Tuesday - Oct. 17

After Work....

Trail Run w/ Kilo
 - Vultures Knob
 - 6.69 miles
 - 1:18:19
 - 11:42 pace
 - aveHR 147
 - maxHR 165

Needed a change in venue so ran for the first time at the Vultures Knob mountain bike course.  Definitely like biking it better but it was a welcomed change.  Kilo got a little confused in the tight turns of Maze-ville but we figured it out after a 10-15 minute delay.

Monday - Oct. 16

Double KB Clean + Jerk
 - 24kg
 - 3 minutes Work / 5 minutes Rest x 3 sets
 - 8 rpm each

Client, Lunch, Clients....

Squat (300# max)
 5 x 135, 165, 195, 225#
 5+ @ 255# x 8

Leg Blaster 1x

Dollie leg curl
 x 10, 10, 10
Seated Calf Raise
 - 5x 45, 90, 115, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48, 60kg

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

After Work.....

Trail Run w/ Josie and pups
 - Wooster Memorial Park
 - 2.26 miles
 - 23:24
 - 10:21 pace
 - aveHR 135
 - maxHR 148

Saturday - Oct. 14

Vultures Knob Malevolent Team Challenge mountain bike race
 - myself, Josie and Jim, Joe had to drop so we rode as a 3-person team

1) A mashed up cross country loop
 - some parts forward, some backwards, some repeated, more climbing
 - 7.83 miles
 - 57:02
 - 1178' of climbing
 - aveHR 151
 - maxHR 178

2) Downhill course
 - 0.54 miles
 - 2:02
 - aveHR 150
 - maxHR 164

3) Hill Climb Time Trial
 - 0.52 miles
 - 4:15
 - 200'
 - aveHR 157
 - maxHR 169

4) Short Track (~1-mile loops) with a sweater change between teammates
 - 4 laps each since we were a team of 3, everyone else had a full team of 4
 - ~ 5 minutes per lap

A fun way to finish off the mtb race season.

Thursday - Oct. 12

After Work....

Trail Run
 - Wooster Memorial Park
 - 3.89 miles
 - 42:04
 - 10:49 pace
 - aveHR 149
 - maxHR 179

Wednesday - Oct. 11

De-Load Week

Bench Press (275# max)
 5x 125, 135, 150, 165, 180#

Pullups - 1x5 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row x10

Pushup x20
Close Pushup x12
Wide Pushup x12
DiveBomber x8

Hanging Knee Raise
 3x 15

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.92 miles
 - 45:06
 - 11:30 pace
 - aveHR 140
 - maxHR 172

Tuesday - Oct. 10

Trail run w/ Kilo
 - Wooster Memorial Park
 - 3.28 miles
 - 30:53
 - 9:25 pace
 - aveHR 154
 - maxHR 184

Monday - Oct. 9

De-Load Week

Squat (300# max)
 5 x 135, 150, 165, 180#
 5x 195#

Dollie leg curl
 x 10, 10
Seated Calf Raise
 - 5x 45, 70, 70#

Abs x1
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Wednesday - Oct. 4

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 185#
 3x 200, 210#
 8+ @ 220# x 10

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Clients......

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 15

Dropped the kettlebell set today.  Feeling tired and fatigued.

Tuesday - Oct. 3

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 3.89 miles
 - 46:09
 - 11:51 pace
 - aveHR 137
 - maxHR 168

Monday - Oct. 2

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 6 reps per work period

Squat (290# max)
 5 x 135, 160, 190, 220#
 3x 245#
 1+ @ 275# x 4

Leg Blaster 1x

Dollie leg curl
 x 10, 10, 10
Seated Calf Raise
 - 5x 45, 70, 105, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Abs x1
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.39 miles
 - 35:05
 - 10:21 pace
 - aveHR 147
 - maxHR 167

Saturday - Sept. 30

Road Bike w/ BikeWerks boys

 - 77.31 miles

 - 4:43:47

 - 16.6 ave mph

 - 4856' of ascent

 - aveHR 131

 - maxHR 215 (hope this was a glitch)

Not a bad ride considering my legs were still not feeling the greatest.  Got dropped after about 30 miles which is typical with this team, but kept them within 5 minutes which was nice.

Friday - Sept. 29

Swim lesson w/ Shawn Gerber
 - Wooster High School pool
 - worked on finding balance and leaning on my chest.
 - numerous drills to continue working on balance while kicking
 - learned to reach with my armpits to find length instead of reaching with my hands which caused me to crossover.
 - 850 yds. total with some videos shot.  Next week I'll have a list of drills and sets to complete.  Happy to have a better plan for my swim training moving forward.

Thursday - Sept. 28

KB LongCycle
 - 2minutes @ 12, 16, 20kg @ 5rpm
 - 10 minutes @ 24kg
 - 5 rpm (x6 last minute)

KB Snatch
 - 20(r/l) @ 16, 20kg
 - 10 minutes, switch arms every minute @ 24kg
 - 20 rpm
 - this was WAY better than feared.  At the start my goal was to get through 4minutes.

Decline Situp @ #3
 - 3x15

After Work.....

Trail Run w/ Josie and pups
 - Wooster Memorial Park
 - 3.17 miles
 - 32:32
 - 10:16 pace
 - aveHR 139
 - maxHR 155

Wednesday - Sept. 27

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x10 last minute)
 - i could feel fatigue in my biceps of all things.  Guessing the erg yesterday had something to do with it.

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 3x 8 @ 200# on 3:00 x 11 last set

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l) - I'd forgotten how challenging these are.

Lunch and Client......

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 15
Side Plank
 3x 40sec. (r/l)

Tuesday - Sept. 26

Erg - #5
 - 5x 1000m on 2:00 rest
 - 3:37.1 (1:48.6, 28spm)
 - 3:30.6 (1:45.3, 28spm)
 - 3:23.5 (1:41.7, 28spm)
 - 3:19.0 (1:39.5, 30spm)
 - 3:18.7 (1:39.4, 30spm)

Much harder than I anticipated, but it has been a while.  Also, I should have done a proper warm-up set.

After Work.....

Trail Run
 - Wooster Memorial Park
 - 29:32
 - 3.00 miles
 - 9:50 pace
 - aveHR 145
 - maxHR 164

Monday - Sept. 25

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 6 reps per work period
 - increased pace today. Glad to be done with this before lunch and the 90 degree heat takes hold.

Squat (290# max)
 5 x 135, 175#
 3x 205, 230#
 3+ @ 260# x 6

Leg Blaster 1x

Dollie leg curl
 x 10, 10, 10
Seated Calf Raise
 - 5x 45, 70, 105, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Lunch, Clients.....

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Friday - Sept. 22

KB LongCycle
 - 10 minutes
 - 24kg
 - 4 rpm (reps were with an added swing, so swing/clean/jerk)

Clients, Lunch, Clients.........

MetCon circuit after working with the AshlandU throwing team

60sec. Work / 120sec. Rest
 - Sandbag Over Bar series - 50, 70, 100, 150, 200, 250# (deadlifted the 300#)
 - KB Farmers Walk 75yds. down/back @ 32kg
 - Anchor chain drag
 - 285# tire flip + jump in/out
 - Keg Carry series 12yds. - 70, 100, 120, 150, 200, 235#
 - Dollie Knee Tucks
 - Mace Slams on tire
 - Axle C+P series - 95, 125, 165, 190, 220x2
 - Endless Rope arm over arm pull
 - Burpee - Jump 42" barrier - Burpee
 - 120# Engine Block C+P

Thursday - Sept. 21

After Work...

Pool Swim
 - Wooster High School
 - 200yds warm-up
 - 25yds x2 hypoxic swim (strokes per breath were 2-3-4-5-6-7-8-9-9-8-7-6-5-4-3-2)
 - 38:37 in the pool
 - meeting with a swim coach next friday for one on one instruction and drills.

Wednesday - Sept. 20

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x10 last minute)

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 160#
 5x 8 @ 180# on 3:00 x 15 last set

Client, Lunch, Client.....

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row 2x10

Pushup 2x15
Close Pushup 2x10
Wide Pushup 2x10
DiveBomber 2x6

Hanging Knee Raise
 3x 15
Side Plank
 3x 40sec. (r/l)

Tuesday - Sept. 19

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 5 reps per work period
 - first day of not 'feeling' the weight when moving beyond 16kg.  Not to be confused with an easy set.  Just 'comfortable' under load.  If that is a thing.

Client.....

Squat (290# max)
 5 x 130, 160, 190, 220#
 5+ @ 245# x 8

Leg Blaster 1x

Dollie leg curl
 x 10, 10, 10

Clients.....

2-arm Swing
 10x 32, 36, 40, 44, 48kg

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

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Sunday - Sept. 17

Portage Lakes Sprint Triathlon

Swim
 - 879 yds.
 - 18:44
 - 2:07 pace/100yds.
 - aveHR 145
 - maxHR 155
 - definitely still fatigued in the upper back and shoulders.  I elected to forego a wetsuit to challenge my open water swimming on purpose, which it very much did.  I got through it but it wasn't as pretty as I would have liked.

T1
 - 2:34.9
 - 0.19 mile distance between waters edge and bike start
 - aveHR 146
 - maxHR 158
 - nice not to see a HR spike upon exiting the water

Road Bike
 - 13.69 miles
 - 40:37.7
 - 20.2 ave mph
 - aveHR 153
 - maxHR 166
 - definitely feeling the quads but still a strong effort.  6th fastest bike split of the day, but I know I can go faster when fresh.

T2
 - 1:16.0
 - 0.05 miles
 - aveHR 131
 - maxHR 143

Road Run
 - 3.2 miles
 - 23:56.2
 - 7:28 pace
 - aveHR 160
 - maxHR 173
 - run felt the best of the three events and I was pushing as fast as possible without hitting the wall.  First race in a long while that I actually felt like I was running strong and with good form, not a shuffle, but actually striding.  A friends photo also shows me 'running'; foot, hip, body position all looking like it has purpose.  Very happy to find progress.

Saturday - Sept. 16

Vultures Knob Grassroot Mountain Bike race
 - 2 laps Sport Class
 - 11.32 miles
 - 1:28:30
 - aveHR 166
 - maxHR 180

2nd place in my class.  Happy with my riding but still feeling the legs from last weekends beatdown.  Regardless, I looked at this weekend as another hard training weekend instead of peak racing.

Heart and lungs are performing well and my body is conditioned for long endurance, these shorter aerobic power/threshold races challenge me in different ways.  Goals are staying routed around the long endurance work, 50-mile SilverRush trail run in Leadville, CO next July is what looms on the horizon.

Thursday - Sept. 14

KB LongCycle
 - 5 minutes
 - 24kg
 - 4 rpm (reps were swing/clean/jerk)

Ab Wheel
 2x 10

After Work....

Open Water Swim w/ Jill and Diane
 - Killbuck Lake
 - 45:05
 - 1.10 miles
 - aveHR 135
 - maxHR 148
 - tried starting off at a faster pace and quickly realized that smooth is fast, fast is trashed.

Wednesday - Sept. 13

KB LongCycle
 - 5 minutes
 - 20kg
 - 8 rpm

Bench Press (275# max)
 5x 110, 125, 140, 150, 165#

Pullups - 1x5 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushup x15
Close Pushup x10
Wide Pushup x10
DiveBomber x5

Hanging Knee Raise
 2x 10

Tuesday - Sept. 12

De-Load Week

Double KB Clean + Jerk
 - 6 sets of 30sec. Work/Rest
 - 28kg
 - 5 reps per work period

Squat (290# max)
 5 x 115, 130, 145, 160, 175#

Clients....

Abs
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20

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

After Work....

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 2.35 miles
 - 51:01

Sunday - Sept. 10

Mountain bike area tour w/ Josie and Joe

1) Strongsville Mill Run
 - 8.35 miles
 - 1:14:01
 - 6.8 ave mph
 - 554' of elevation
 - aveHR 111
 - maxHR 147
 - legs felt better than expected.  Butt doesn't really want to sit on the seat

2) Medina Hufffington, River and Reagan Trails - joined by James, Caitlin and Jim
 - 12.6 miles
 - 2:12:29
 - 5.7 ave mph
 - 745' of elevation
 - aveHR 114
 - maxHR 151
 - almost exclusively riding standing to stay off the seat but manageable

3) Austin Badger trail
 - 3.21 miles
 - 33:33
 - 5.7 ave mph
 - 285' of elevation
 - aveHR 119
 - maxHR 151
 - definitely feeling the fatigue of 10.5 hours of riding the last two days but still moving.

Time to De-Load the rest of the week.

Saturday - Sept. 9

Gravel Road Bike w/ Joel and Ron
 - 90.2 miles
 - 6:28:14
 - 13.6 aveMPH
 - 7178' of elevation
 - aveHR 139
 - maxHR 171

One heck of a day.  Very happy to be able to keep up with these guys on a hilly gravel ride like this.  Last year on an easier route I had to bail out on the roads to limp home.  This still beat me down pretty good, but so was everyone else, and misery loves company.

Thursday - Sept. 7

KB LongCycle
 - 10 minutes
 - 24kg
 - 4 rpm (reps were with an added swing, so swing/clean/jerk)

Swing set
 - one continuous set, no rest between different counts
 - 24kg
 - 30 two-arm
 - single-arm x30, 20, 15, 10, 5,4 ,3, 2,1

Ab Wheel
 3x 15

Wednesday - Sept. 6

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x9 last minute)

Bench Press (275# max)
 10x 45
 5x 135, 165#
 3x 185#
 10+ @ 205# x 12

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Break for Lunch and Client.....

Pushup 2x15
Close Pushup 2x10
Wide Pushup 2x10
DiveBomber 2x5

Hanging Knee Raise
 3x 12

After Work.....

Trail Run
 - Wooster Memorial Park
 - 7.4 miles
 - 1:19:34
 - 10:44 pace
 - aveHR 150
 - maxHR 172
 - definitely felt myself actually striding and running strong on sections.  Felt good.

Tuesday - Sept. 5

Double KB Clean + Jerk
 - 12 sets of 30sec. Work/Rest
 - 28kg
 - 5 reps per work period
 - starting to lengthen this series out towards 15 sets in order to receive 7.5 minutes of time under tension.

Squat (275# max)
 5 x 115, 150, 180, 205#
 3x 235#
 1+ @ 260# x 5

Abs
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
Tabata Planks - 20sec. On/ 10sec. Off x 8sets with a client

Seated Calf Raise
 - 5x 45, 70, 70, 70. 70#
2-arm Swing
 - 10x 32, 36, 40, 44, 48kg

Sunday - Sept. 3

Trail run w/ Josie and pups
 - Burr Oak State Park
 - 3.11 miles
 - 37:29
 - 12:03 pace
 - aveHR 142
 - maxHR 170

Friday - Sept. 1

KB LongCycle
 - 10 minutes
 - 24kg
 - 4 rpm (reps were with an added swing, so swing/clean/jerk)
 - felt very smooth.  Happy with my first long set with these bells in a while.  Yearly goal is 80 reps in 10 minutes with 24kg.  Still plenty of work to be done.

Swing set
 - one continuous set, no rest between different counts
 - 24kg
 - 30 two-arm
 - single-arm x30, 20, 15, 10, 5,4 ,3, 2,1

After Work....

Trails w/ Josie and pups
 - Wooster Memorial Park
 - 3.39 miles
 - 36:28
 - 10:24 pace
 - aveHR 133
 - maxHR 156

Thursday - Aug. 31

After Work....

Trail Run
 - Mohican State Park
 - 7.62 miles
 - 1:26:59
 - 11:24 pace
 - aveHR 148
 - maxHR 171

Wednesday - Aug. 30

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x9 last minute)

Bench Press (275# max)
 - 3 x 10 @ 185# on 3:00
 x 10 last set

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushup 2x15
Close Pushup 2x10
Wide Pushup 2x10

Plank
 - 2x60sec.

Tuesday - Aug. 29

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 5 reps per work period

Squat (275# max)
 5 x 135, 165#
 3x 195, 220#
 3+ @ 250# x 6

Abs
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - been awhile since I've done ab work and this hurt.

Seated Calf Raise
 5x 45, 80, 105, 115, 125#

Standing Calf Raise
 - tabata interval 8x 20sec./10sec. Work/Rest
 - oh the burn.  Idea from Rob Shaul and Mountain Tactical.

Clean+Press is great if you still add in the additional work to be strong and well rounded.  Squats, abs and some bench/pullup/down work should round me off nicely.  Kettlebells are again showing themselves to be a great all-around conditioning tool, if not the best.

Monday - Aug. 28

DB Complex
 - squat/curl/press/french press
 - 15x 10, 12.5, 15, 17.5, 20#
 - 10x 22.5, 25#
 - 6x 30, 35, 40# - (press x2 instead of press/french press at these weights)

After Work....

Trail Run w/ Josie and pups
 - Wooster Memorial
 - 3.33 miles
 - 36:59
 - 11:06 pace
 - aveHR 133
 - maxHR 153

Sunday - Aug. 27

Road Bike
 - 56.64 miles
 - 2:59:46
 - 18.9 aveMPH
 - aveHR 141
 - maxHR 165
 - this was a great day and my fastest ride of this distance.

3 hour break

Road Bike w/ Josie and Greg
 - 13.15 miles
 - 1:02:21
 - 12.7 aveMPH
 - aveHR 106
 - maxHR 135
 - Greg is borrowing my old road bike for his first mini triathlon in a couple of weeks.  His first time on a road bike.

Road Run off the bike
 - 1.95 miles
 - 18:31
 - 9:28 pace
 - aveHR 132
 - maxHR 149

Hike w/ 60# pack
 - Wooster Memorial Park
 - 3.9 miles
 - 1:21:02
 - 20:48 pace
 - aveHR 110
 - maxHR 143
 - the pack definitely slowed me down as I haven't rucked with any weight recently.  Heading back to the ADK early Oct. for Mt. Colden via the Trap Dike.

Overall a great endurance day of close to 6 hours of movement.  Continuing to be impressed with my heart rate response and now I need to add in higher heart rate intervals every other week to further build.  Regardless, my goals are still long-duration events and base heart rate fitness is key.

Friday - Aug. 25

5 Rounds
 - 3x tire flip (300#) + jump in / jump out of tire
 - jump over 40" barrier
 - 6x stone to shoulder @ 165#
 - jump over 40" barrier

Fun circuit at the end of a 14-hour day at the gym.

Thursday - Aug. 24

Bench Press (275# max)
 - 5 x 10 @ 165# on 3:00
 x15 last set

After Work.....

Trail Run
 - Mohican State Park
 - 7.5 miles
 - 1:33:36
 - pace 12:27
 - aveHR 140
 - maxHR 167
 - felt really good at this distance today.  Planning for 2 more weeks of ~13 miles per week before increasing to ~15-16/week.  Bobcat Trail Marathon is Nov. 4 and my goal is to be able to run/jog the entire distance, only stopping at aid stations for fuel.

Wednesday - Aug. 23

Dynamic Warm-up / Jump Rope 2 minutes

Hurdle Jumps @ 12" x 6
 - straight x6
 - lateral x3 (r/l)
 - straight x6

5-10-5 pro-agility
 - 5 sec. Work / 25 sec. Rest x10 sets

After Work....

Mountain Bike w/ Jim and Josie
 - Strongsville Mill Stream Run Reserve
 - 10.7 miles
 - 1:25:13
 - aveHR 104
 - maxHR 139

Tuesday - Aug. 22

Dynamic Warm-up / Jump Rope 2 minutes

5 Rounds
 - DB Farmers Walk @ 120# - 35' down/back
 - Backwards Sled Drag @ 200# - 35' down/back
 - Clean + Push Press @ 60kg x10

Lunch....

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 4 reps per work period
 - one of my favorite conditioning sets with the kettlebells

Seated Calf Raise
 5x 45, 70, 105, 115, 130, 130#

After Work....

Road Bike
 - Jeremy Grimm Memorial Ride
 - 27.04 miles
 - 1:20:37
 - aveMPH 20.1
 - aveHR 119
 - maxHR 170
 - an awesome showing of support for Jeremy's family with over a 100 riders.

Monday - Aug. 21

Squat (275# max)
 5 x 125, 150, 180, 205#
 5+ @ 235# x 7

After Work.....

Trail Run w/ pups
 - Wooster Memorial Park
 - 1.78 miles
 - 20:12
 - 11:21 pace
 - aveHR 134
 - maxHR 153

Saturday - Aug. 19

Trail Run

 - Wooster Memorial Park

 - 7.6 miles

 - 1:21:50

 - 10:45 pace

 - aveHR 149

 - maxHR 172

Friday - Aug. 18

After Work....

Mountain Bike

 - Vultures Knob + road to/from

 - 12.95 miles

 - 1:09:22

 - aveHR 146

 - maxHR 169

 - this was also my fastest lap ever at Vultures Knob (43:17). My initial goal for the year was to break 45 minutes and am very stoked to have accomplished that. Now to get under 40 and play with the really fast kids.

Thursday - Aug. 17

Seated Calf Raise
 5x 45, 70, 105, 130, 130, 130#

After Work....

Mountain Bike
 - Vultures Knob
 - 6.36 miles
 - 52:55
 - aveHR 135
 - maxHR 162

Wednesday - Aug. 16

1 to 10
 - 20 yds. down/back (these went 1 to 10 as well)
 - telephone pole clean and press from the end, not the whole pole obviously.
~ 30 minutes to finish

Trail Run
 - Wooster Memorial Park
 - 2.66 miles (ran 2 then hiked out, dizzy and lightheaded.  Sugar crash from Log PT, only 45 minutes between and I didn't eat anything which was a mistake)
 - 33:35
 - pace 12:38
 - aveHR 137
 - maxHR 158

Tuesday - Aug. 15

Seated Calf Raise
 5x 45, 70, 105, 115, 130, 140, 140#

Lunch....

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 45, 50, 55, 60kg
 1x 65, 70, 75, 80, 85kg
 1x 90, 95, 100kg
 - the front squat became the limiting factor. not much of a surprise.

After Work....

Mountain Bike
 - Vultures Knob + road to and from
 - 12.81 miles
 - aveHR 144
 - maxHR 173

Monday - Aug. 14

KB LongCycle
 - 3 minutes Work / 5 minutes Rest
 - 8 rpm @ 12kg, 16kg, 20kg, 24kg, 28kg
 - 28kg @ 6 rpm x 1 minute

KB 1-arm LongCycle
 - 4 minutes @ 12-10rpm, switch arms every minute
 - 28kg

Humbling to remember playing with the red 32s for many sets and reps.  I was tremendously durable and 'in shape' years ago.  Getting there again, but humbling to remember years past.

After Work....

Trail Run
 - Wooster Memorial Park
 - 3.79 miles
 - 45:55
 - pace 12:07
 - aveHR 144
 - maxHR 172

Sunday - Aug.13

Road Bike - group ride for Diane and Jill
 - 56.92 miles
 - 3:49:10
 - ave mph 14.9
 - aveHR 107
 - maxHR 151

Felt good to have long easy day in the saddle.

Friday - Aug. 11

Barbell Clean + Push Press
 - 50kg x 20
 - warm-up exercise, was going to be tire flips but it rained

6 Rounds
 - DB Farmers Walk @ 125# - down/back 60 feet
 - Arm over arm rope pull of sled - 100# + 80#
 - Sandbag Squat + 4-count Press @ 100# x5
 - sandbag definitely the hard part

After Work...

Trail Run w/ pups
 - Wooster Memorial Park
 - 1.84 miles
 - 20:35
 - aveHR 137
 - maxHR 158

Trail Hike w/ pups
 - 1.03 miles
 - 24:12
 - aveHR 103
 - maxHR 135

Thursday - Aug. 10

Seated Calf Raise
 5x 45, 70, 105, 115, 125, 130#

After Work.....

Swim/Bike brick workout with Diane, Jill and Jenn as they prepare for Ironman Chattanooga, this is also Diane and Jill's first IM, Jenn's 4th.  They all helped me tremendously, now I want to help them finish the journey.

Open Water Swim - no wetsuits
 - Charles Mill Reservoir
 - 1.18 miles
 - 45:25
 - best and most confident I've felt without a wetsuit in open water.  Very happy.

Road Bike
 - 57:22
 - 12.75 miles
 - ave mph 13.3
 - aveHR 115
 - maxHR 158

Wednesday - Aug. 9

Had a gym member wishing to program out a shoulder day for me.  This is what he came up with:

Warm-up #1
 - Press - 10 x 45#
 - Upright Row - 10 x 45#
 - Lateral DB Raise - 10 x 15#
 - Bent Over DB Raise - 10 x 15#

Warm-up #2
 - Press - 8 x 95#
 - Upright Row - 8 x 85#
 - Front DB Raise - 10 x 15#

SuperSet #1 - 6 sets on 45 sec. rest
 - Press @ 115# x6
 - Upright Row @ 85# x6
 - Lateral DB Raise @ 17.5 x6
 - definitely working to keep the presses strict and stay on 45sec. rest

4 minutes rest

SuperSet #2 - 6 sets on 45 sec. rest
 - DB alternating Press @ 45# x6
 - Shrugs @ 185# x6
 - Facepull @ 100# x6
 - not as challenging as the first round, but felt good.

After Work.....

Trail Run solo
 - Wooster Memorial Park
 - 7.9 miles
 - 1:22:34
 - pace 10:27
 - aveHR 155
 - maxHR 172

Tuesday - Aug. 8

Having fun with strongman medleys again.

8 Sets
 - 1x Chain Drag
 - 2x Axle Clean + Jerk @ 220#
 - 3x Tire Flip - 300#

After Work...

Road Bike
 - 27.94 miles
 - 1:34:12
 - 17.8 ave mph
 - aveHR 142
 - maxHR 165

Monday - Aug. 7

Home from vacation on the west coast
 - low motivation to train, so kept it to an exercise routine

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
 - Deadlift @ 225#
 - Axle Hang Clean @ 135#
 - Axle Push Press @ 135#
Total Time: 17:03

After Work...

Trail Run
 - Wooster Memorial Park
 - 31:30
 - 3.04 miles
 - pace 10:21
 - aveHR 148
 - maxHR 177

Thursday - July 27

Mountain Bike w/ James
 - Vultures Knob plus the roads to/from home
 - 1:26:05
 - 14.54 miles
 - aveHR 135
 - maxHR 171

Wednesday - July 26

Road Bike - return from car oil change drop-off
 - 2.07 miles
 - 8:47
 - aveHR 132
 - maxHR 151

Seated Calf Raise
 5x 45, 70, 95, 105, 115, 115#

Clients and Lunch.....

Road Bike - pickup for car oil change
 - 2.12 miles
 - 7:22
 - aveHR 116
 - maxHR 136

Still tired from the weekend.  

Tuesday - July 25

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 45, 50, 55, 60kg
 1x 65, 65, 70, 70, 75kg
 1x 75, 80, 80, 85, 85kg
 1x 85, 85, 85, 85, 85kg

After Work....

Trail run w/ friends and pups
 - Wooster Memorial Park
 - sprint the uphills, walk the rest
 - 4.03 miles
 - 1:13:21
 - aveHR 104
 - maxHR 167

Sat.-Sun. July 22-23

25-Hours of Vultures Knob
 - team of 4
 - started at noon Saturday after an hour thunderstorm rain delay. Finished at 1pm Sunday.
 - the course was ridden in reverse direction after 1am.
 - I completed 5 total laps

Saturday
 Lap 1
 - 6.67 miles
 - 49:43
 - 8.0 ave mph
 - aveHR 154
 - maxHR 172
 - crashed hard on my right shoulder due to the slick course.  Happy no major damage.

Lap 2
 - 6.59 miles
 - 50:38
 - 7.8 ave mph
 - aveHR 156
 - maxHR 172

Sunday
 Laps 3+4 in reverse direction (2:15am start)
 - we did double laps at night to give everyone a bit more sleep
 - 13.93 miles
 - 2:15:59
 - 6.1 ave mph
 - aveHR 130
 - maxHR 158

Lap 5 in reverse direction
 - 6.94 miles
 - 1:03:55
 - 6.5 ave mph
 - aveHR 136
 - maxHR 162

Great time had by all even with the wet conditions.  18 total laps as a team.  

Thursday - July 20

Dynamic Warm-up / Jump Rope 2 minutes

Strongman circuit
 - day early so I can have a rest day tomorrow before the weekends 25-hour team mountain bike race.

10 Rounds on 1:30 clock
 - Sandbag Carry - down/back 10yds. @ 200#
 - Double DB Clean/Squat/Press @ 50# x5
 - this was very challenging, but 'fun'

After Work....

Open Water swim
 - Killbuck Lake
 - 46:39
 - 1.2 miles
 - aveHR 145
 - maxHR 160
 - warm in a full wetsuit but those are the rules for the lake.  Felt relaxed and good for the first swim since the ironman.

Wednesday - July 19

KB Long Cycle
 - warm-up:
 - 2 minutes, 8 rpm, 12kg
 - 2 minutes, 8 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 8 rpm
 - warm and humid but completed smoothly.  Mental demons heavier than the weights.

Seated Calf Raise
 5x 45, 70, 95, 105, 115, 115#

Hangboard - 10 minute sequence.
 - 15 sec. hang Jug
 - 1x 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 w/ 5 knee raise Pocket
 - 4 pullups Large edge
 - 10 sec. hang Medium edge
 - 3 pullups Jug
 - hang as long as possible -Round sloper 40 sec.

Legs held in the forward position definitely makes a difference.  I had read that it is much more specific to climbing to hold in this hollowed position than legs bent 90 degrees behind.  Very noticeable on the pullups and I will continue in this style.

Tuesday - July 18

Legs needed the day off yesterday.  Still not 100% but not as tight and having the fullness feeling they did yesterday.

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 50, 60, 65, 65kg
 1x 70, 70, 70, 75, 75kg
 1x 75, 80, 80, 80, 80kg
 1x 85, 85, 85, 85, 85kg

After Work....

Trail run w/ friends
 - Wooster Memorial Park
 - 4.03 miles
 - 48:34
 - pace 12:03
 - aveHR 143
 - maxHR 172

Sunday - July 16

Vultures Knob Grassroots mountain bike race

 - 16.4 miles

 - 1:51:27

 - 8.8 ave mph

 - aveHR 158

 - maxHR 176

I'm borrowing a mountain bike for next weekends 25-hour race on this same trail and I wanted to test ride it beforehand.  Very glad I did as it took me 6-8 miles to figure out its handling characteristics.  Butt is sore from back to back days in the saddle.

Saturday - July 15

Bike ride to the ride

 - 1.99 miles

 - 6:26

 - 18.6 ave mph

 - aveHR 127

 - maxHR 148

Group Ride

 - 62.7 miles

 - 3:52:18

 - 16.2 ave mph

 - aveHR 136

 - maxHR 177

Great ride and felt good throughout but would not want to have done much more.

Friday - July 14

Strongman Circuit

5 Rounds
 - Yoke Walk 40' down/back @ 350#
 - Stone to Shoulder @ 165# x4
 - Axle C+P @ 175# x4
 - took a couple minutes rest between rounds.  Last 2 rounds were done with no rest between.

Thursday - July 13

De-Load Week

Dynamic Warm-up / Jump Rope 2-minutes

Sandbag Clean + Press
 - Squat + 4-count Press
 - 6x 40, 70, 100, 100, 100#
 - quickly becoming one of my favorite all-around series

Seated Calf Raise
 5x 45, 70, 80, 80#

Wednesday - July 12

De-Load week

1-arm DB Clean + Press (r/l)
 - pyramid the rack, only strict press
 - touch the floor each rep, single arm clean
 - 1:45 rest between sets
 5x 15, 20, 25, 30, 35, 40, 45, 50, 50, 45, 40, 35, 30, 25, 20, 15#

Bouldering wall traverse
 x 3 trips - different each time
 - time on wall: 2:55, 3:25, 3:25
 - 5 minutes rest between

Tuesday - July 11

De-Load week

KB Long Cycle
 - warm-up:
 - 2 minutes, 6 rpm, 12kg
 - 2 minutes, 6 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 6 rpm
 - slower pace definitely makes it a boringly long set.

Monday - July 10

De-Load week

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 1x 40, 45, 50, 55, 60kg
 1x 60, 60, 65, 65, 65kg
 1x 65, 65kg

Bouldering Wall
 x 3 trips - different each time
 - time on wall: 2:50, 3:30, 3:08
 - 5 minutes rest between

Friday - July 7

Strongman Clean + Press Medley
 - 5 rounds of 1 rep each, increased weight each round

Log @ 110, 120, 140, 160, 180#
DB w/ FatGripz (r/l) @ 60, 70, 80, 90, 100#
Axle @ 125, 140, 160, 180, 200#
KB (r/l) @ 28, 32, 36, 40, 44kg
Sandbag @ 70, 100, 150, 150, 150#

Thursday - July 6

KB Long Cycle
 - warm-up:
 - 2 minutes, 8 rpm, 12kg
 - 2 minutes, 8 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 8 rpm
 - better than I feared

After Work....

Road bike to trail race
 - 4.79 miles
 - 17:04
 - aveMPH 16.8
 - aveHR 142
 - maxHR 163
 - was running late so rode harder than usual to get there

Vertical Runner Trail race mini-series final
 - 3.1 miles
 - 30:12
 - 9:44 pace
 - aveHR 166
 - maxHR 177
 - felt strong at threshold pace

We were teamed up with another runner and I was supposed to do a 1.5 mile loop after my partner, Jenn, got back from her 3.1 loop.  Unfortunately, she rolled her ankle on a fast downhill section.  Other runners alerted us and we ran the trail backward toward her.  Ultimately, I ended up giving her a piggy back ride for 0.5 miles uphill and out.  We stopped 3 times to rest along the way.  Hope to see her back out there again soon.

Road bike back home
 - 4.81 miles
 - 17:19
 - aveMPH 16.7
 - aveHR 137
 - maxHR 162

Wednesday - July 5

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 - goal is to reach heaviest singles without form breaking down
 1x 40, 50, 60, 65, 65kg
 1x 70, 70, 75, 75, 75kg
 1x 80, 80, 80, 80, 80kg
 1x 80, 80, 80, 80, 80kg
 - best these have felt

After Work....

Mountain Bike
 - Vultures Knob
 - 6.56 miles
 - 46:54
 - aveMPH 8.4
 - aveHR 148
 - maxHR 170
 - legs felt good but bike handling skills need brushed up for offroad riding.  Also forgot how much hand strength is needed from all the vibration.

Sunday - Monday, July 2-3

Seneca Rocks and Smoke Hole Canyon

We arrived at Seneca about 1:30pm.  No need to set-up camp and climbing packs were sorted before we left so we topped off water and started the walk toward the trail.  At the trailhead were two guys, one clearly in issued forest fire gear.  We said hello and asked what was happening.  A forest fire had been start the evening prior somewhere beneath the observation deck and that this trail was closed but we would be able to enter via Roy Gap Rd. and as long as we stayed on the south peak we should be fine.  Easy enough for us.  My plan for our first afternoon was to do some easy warm-up pitches of Totem (1st pitch) and Skyline Traverse (1st) before heading back to set camp and settle in.

Totem had a guide group on it, which wasn't much of a surprise and 2-3 groups were lined up under and for Candy Corner.  We made our way around to Skyline which I was then surprised to see nobody on and one couple just rapping off.  Short belay up the initial ledge and then set up our main belay.  I climbed confidently and misjudged a couple of cam choices but to be expected for the first climb of the year.  Another couple rappelled past me on the way up and I reached the bolts about 60seconds before another group appeared from Candy Corner looking to rap down themselves.

We climbed on doubles only to familiarize ourselves with the extra rope for the next days trip to the summit.  It took me more time than I'd like to set the bolt belay (ATC in guide mode) with me hanging to keep room on the ledges for the emerging groups, another camp up another route between Candy Corner and Skyline, all were looking to use the rap anchors.  Everything double checked and up Josie came, cleaning on her way.  It seemed like a speed pull on the rope for me to keep up with her, she climbs well for apparently taking 10 years off, her best then was 5.10c on top-rope.

Sorting doubles to rappel on a single again took longer than I wished, but all was safe and smooth eventually.  On the start ledge we belayed up another couple before the short 15' rappel down to the ground.  We then walked back around to the start of Totem which had now cleared and we went up the first pitch here as well.  Climbing was smooth again, this was me first time leading this pitch and I did not extend my first piece enough and dealt with some rope drag.  I also managed to permanently stick a blue 0.3 X4 cam 2/3 of the way up, a donation to the route.  My rope drag apparently caused it to rotate upwards and walked deeper in.  I attempted for 15 minutes on the rappel to dislodge it with zero success.  Back to setup camp, cook burgers and watch the north peak fires glow in the night.

Monday morning we were up and headed toward the trailhead by 8:30am.  This time a mass of 25-30 forest firefighters greeted us.  They were optimistic but had the whole mountain closed down until further review and said to check back about noon.  We went to explore around the swimming hole and the visitors center before heading back for a short nap.  Back to the rangers stationed at the Roy Gap entrance but it wasn't good, the fire had shifted towards the south peak and everything remained closed for the foreseeable future but he gave us some info about Smoke Hole Canyon, a new place a short drive away he'd heard of.  We went to the Gendarme for more info, where other climbers had gathered to utilize the wi-fi and plan.  Some went to Franklin, we opted to try Smoke Hole Canyon.

The drive was closer to 45minutes and we backtracked a couple of times to find the parking spaces (just big enough for 4 maybe 5 cars).  The rakkup app and directions were great and much better than mountainproject.  The guide for the area costs $3.99 on rakkup.  We found the 5.8 routes easily from the pictures and descriptions.  We chose/found 'Synergy' first.  I took my time but climbed it with needing to hangdog any bolts.  Definitely a new area with most holds still dirty with lots of loose dust, pebbles and some vegetation/spiderwebs.  Otherwise, the rock was solid limestone.  I set a top-rope on my draws and was lowered down.  The 5.8 slowed Josie down a slight bit but she still climbed it well and without a problem.  I then went back up on top-rope to clean and rappel.

We went back to the app and found our way to 'Pray the Gray Away' 40yds away, another 5.8 but 55' tall instead of 40'.  Much of the same but more technical with balance and body position very much needed.  I hung on a few bolts after clipping, with the move around the bulge taking 4-5 attempts, one way had hands but no feet, the other feet but no hands.  Feet but no hands was victorious.  Thankfully the top had perma-draws and I just clipped and lowered.  Josie went next and struggled at similar points but still found her way to the top.  Safely lowered to the ground we packed up for the drive back.  Swimming hole to clean up and then pizza dinner on the Front Porch with a beer.

By the time we left Tuesday morning the burned area was everything 200 yards beneath the observation deck south to the gunsight and possibly the start of Old Man's route.  Most of the ledge above the Lower Slabs was also affected from what we could tell.

The mountain isn't going anywhere anytime soon.  We'll both be back again soon.

  

Friday - June 30

Strongman type circuit day

5 Rounds
 - Keg Clean + Press x5 @ 120#
 - Sorinex RootHog sled push + 90# @ 50'
 - Log Clean + Press x5 @ 110#
 - Sorinex RootHog sled pull + 90# @ 50'
About 15 minutes total according to Brandon

After Lunch.....

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

Thursday - June 29

Box Jump series
 - 14"-18"-24"
 - 3 sets of 5

Sandbag Clean + Press
 - Squat + 4-count Press
 - 4x 40, 60, 100#

Sandbag Clean + Press
 - 6 sets of 2 @ 150#

After Work.....

Road Bike to park
 - 4.81 miles
 - 18:32
 - aveHR 137
 - maxHR 160

Trail run series final race with Vertical Runner
 - Wooster Memorial Park
 - 4.53 miles
 - 44:46
 - 9:52 pace
 - aveHR 168
 - maxHR 183
 - definitely a strong threshold run today. Still not fully recovered but seeing signs of improvement.

Road Bike home
 - 4.66 miles - started watch late
 - 16:03
 - aveHR 141
 - maxHR 163

Wednesday - June 28

Agility Rings
 - Double leg x6, Single Leg x6 (r/l)

1-arm DB Clean + Press (r/l)
 - pyramid the rack, only strict press
 - touch the floor each rep, single arm clean
 - 1:45 rest between sets
 5x 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 60, 55, 50, 45, 40, 35, 30, 25, 20, 15#

After Lunch and Clients......

Bouldering wall traverse
 x 3 trips - different each time
 - time on wall: 2:47, 3:10, 2:09
 - 5 minutes rest between

Hangboard - 10 minute sequence.
 - 15 sec. hang Jug
 - 1x 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 w/ 5 knee raise Pocket
 - 4 pullups Large edge
 - 10 sec. hang Medium edge
 - 3 pullups Jug
 - hang as long as possible -Round sloper 25 sec.

After Work....

Road Bike
 - 21.06 miles
 - 1:20:26
 - 15.7 aveMPH
 - aveHR 121
 - maxHR 154

Tuesday - June 27

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

KB Long Cycle
 - warm-up:
 - 2 minutes, 8 rpm, 12kg
 - 2 minutes, 8 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 8 rpm
 - definitely more work with the 20s but happy to be strong with them.

After Work...

Road Bike
 - 18.8 miles
 - 1:04:39
 - 17.5 aveMPH
 - aveHR 142
 - maxHR 167

After Dinner.....

Trail Run w/ Kilo and Josie w/ Cooper
 - Wooster Memorial Park
 - 3.11 miles
 - 33:17
 - 10:42 pace
 - aveHR 145
 - maxHR 170

Better heart rate values on the bike and run today, but still about 5 bpm higher than i'd like for this work output.  Another week and a half and I should be feeling pretty good.

Monday - June 26

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 - goal is to reach heaviest singles without form breaking down
 1x 40, 50, 60, 65, 65kg
 1x 70, 70, 70, 75, 75kg
 1x 75, 75, 80, 80, 80kg
 1x 80, 80, 80, 80, 80kg

Saturday - June 24

Hangboard - 10 minute sequence.  
 - 15 sec. hang Jug
 - 1x 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 w/ 5 knee raise Pocket
 - 4 pullups Large edge
 - 10 sec. hang Medium edge
 - 3 pullups Jug
 - hang as long as possible -Round sloper 15 sec.

Friday - June 23

5 Rounds
 - 5x tire flip
 - 5x log clean+press @ 110#

Rest 15-20 minutes

5 Rounds
 - 5x tire flip
 - 5x log clean+press @ 110#

Break for lunch.....

Bouldering wall traverse
 x 4 trips - different each time
 - time on wall: 2:40, 1:40, 2:30, 2:24
 - 4:30 minutes rest between

Evening....

Ruck Across America event at Durniat Strength
 - 7:30-9p

Thursday - June 22

Box Jump series
 - 14"-18"-24"
 - 3 sets of 5

Sandbag Clean + Press
 6x 25, 40, 50, 60, 70, 100#
 10 singles @ 150#

After Work.....

Trail run series race with Vertical Runner
 - Wooster Memorial Park
 - 4.58 miles
 - 49:13
 - 10:45 pace
 - aveHR 158
 - maxHR 182
 - heart rate clearly showing I'm not recovered

Wednesday - June 21

Dynamic Warm-up / Jump rope 2 minutes

Double Leg Hurdle Jumps - 6" x 6
 - straight x6
 - lateral x3 (r/l)
 - straight x6

1-arm DB Clean + Press (r/l)
 - pyramid the rack, only strict press
 - touch the floor each rep, single arm clean
 - 1:45 rest between sets
 5x 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 55, 50, 45, 40, 35, 30, 25, 20, 15#
 - rest break was perfect for this

Bouldering wall traverse
 x 4 trips - different each time
 - time on wall: 2:48, 2:20, 2:20, 2:50 (stayed on the vertical section last set)
 - 4:30 minutes rest between

Tuesday - June 20

Agility Ladder

KB Long Cycle
 - warm-up: 2 minutes, 8 rpm, 12kg
Main Set
 - 10 minutes
 - 16kg
 - 8 rpm
 - happy this felt smooth and without trouble

Erg
 - drag #5
 - 21,097m (half marathon challenge put out by concept2 for the summer solstice)
 - 1:21:54.1
 - 1:56.5 ave500m
 - aveHR 165
 - maxHR 203
 - scosche strap so I'll need to check the file on that max, average seems about right for me striving to stay sub-1:58

Monday - June 19

Dynamic Warm-up / Jump Rope 2 minutes

Agility Rings
 - Double x6, Single leg x6

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 - goal is to reach heaviest singles without form breaking down
 1x 40, 45, 50, 55, 60kg
 1x 60, 65, 65, 70, 70kg
 1x 70, 75, 75, 75, 75kg
 1x 80, 80, 80, 80, 80kg

After lunch.....

Bouldering wall traverse
 x 4 trips - different each time
 - time on wall: 1:50, 2:35, 2:00, 1:50
 - 4 minutes rest between