Thursday - Mar. 30

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

Clients and Lunch.....

Ab circuit x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - 4-count flutter kick x50
 - 1/2 situp x40
 - plank - 60sec.

8-count burpee x15

Pushups in 2 minutes: 47
Situps in 2 minutes: 56
Pullups: 10

After Work.....

Spin bike at home
 - 60 minutes
 - aveHR 111
 - maxHR 130

Wednesday - Mar. 29

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 123
 - maxHR 137
 - felt very strong today

Client....

Hang Clean (200# max)
 5x 110, 130, 150#
 3x 170#
 1+@ 190# x 3

Deadlift (350# max)
 5x 135, 185, 230, 265#
 3x 300#
 1+@ 335# x 5

OH Press (135# max)
 5x 45, 75, 90, 100#
 3x 115#
 1+@ 130# x 5

Lunch and Client....

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - didn't wear the HR strap.  Felt solid but the mental demons were starting to talk.  Very happy with two strong 10 minute GS sets in one day.  It's been awhile since I've done that.

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.25 miles
 - 21:19
 - pace 9:27
 - aveHR 148
 - maxHR 165

Monday - Mar. 27

Dynamic Warm-up / Jump Rope 2 minutes

Squat (275# max) - added a slight pause to the bottom
 5x 135, 180, 205#
 3x 235#
 1+@ 260# x 5

Bench Press (275# max) - slight pause each rep
 5x 135, 180, 205#
 3x 235
 1+@ 260# x 2

One Arm Pullup w/ band assist on rings
 - 4 x 1 (r/l)
 - #3 band, off hand held 3 hand widths up from bottom of band

Clients / Lunch / Client.....

Bike trainer at the gym
 - 60 minutes
 - distance 21.7
 - cadence 91
 - aveHR 138
 - maxHR 153
 - the bike trainer is much easier to spin than the spin bike at home

Barbell Turkish Get-up
 1x 45, 65, 85, 95# (r/l) - success on right, missed left a couple of times
KB Get-up
 1x 44, 48kg (r/l)
 - easier than a barbell but still challenging

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.32 miles
 - 21:31
 - 9:16 pace
 - aveHR 151
 - maxHR 165

 - legs did not feel coordinated running tonight

Friday, Mar. 24 - Saturday, Mar. 25

C.A.R.C. after Dark GoRuck event
 - 9pm to 12noon
 - started at Molon Labe Crossfit and then went into the Cuyahoga National Park
 - I went into the event with a more negative attitude than the last time in October.  Some in the ruck community take these events VERY seriously and strive to live GoRuck.  My goal was to have fun and lighten the mood, we're in Macedonia, Ohio, not Fallujah, Irag.  It all starts with a 'Welcome Party', basically random calisthenics with loaded packs that you never do well enough or in a quick enough time.  Holding overhead is typically where I struggle the most, but you get through it and move on.  They added in some group tire lifts overhead, 4 to a tire, and we then loaded the tires with 60, 80, 100, 120# sandbags, total weight on the heaviest tire plus sandbags was around 500#.

After this we had a classroom session and dinner (this was build as more of a learning GoRuck, not just a beatdown ruck).  We then went over basic tactical first aid and an intro to navigation/map reading.  Next we got into prisoner escape methods; how to break/cut through ducktape and zipties.  All a lot of fun with plenty of jokes thrown around.

Next it was time for the Army PT test; 2 minutes pushup, 2 minutes situp and a 2 mile run.  I was happy with 70 pushups, 69 situps and sub-16 run before they bound our hands and feet, put a bag over our heads and put us in the back of a UHaul.  A short drive to Cuyahoga Valley National Park while we escaped our shackles in the back.  The van stop and we all jumped out ready to navigate to our next checkpoint.

We were in search of hidden glowsticks while avoiding searching volunteers.  Before long the sun was beginning to appear on the horizon.  We continued our navigation, sometimes successfully and others not so much.  Eventually time ran out and our leader called in the evac, our UHaul again, but this time without the shackles and bags to head back to the gym by noon.

All in all a good time.  I am surprised by how many people don't ever walk in the woods.  Lots of comments about how far in the middle of nowhere we were.  We could see/hear a road pretty much the whole time.  

Thursday - Mar. 23

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 138
 - maxHR 179
 - definitely feeling the cumulative fatigue today.  Would have liked one more day before this set but doing another 12-hour GoRuck event tomorrow night into Saturday.

After work.....

Trail Run w/ Kilo

 - Wooster Memorial Park

 - 3.91 miles

 - 659' of gain

 - 9:51 pace

 - aveHR 151

 - maxHR 179

 - didn't feel fast but apparently it was better than average. Breathing was labored on the up hills but legs felt good throughout. I need to get back to more frequent runs.

Wednesday - Mar. 22

Dynamic Warm-up / Jump Rope 2 minutes

Hang Clean (200# max)
 5x 100, 120#
 3x 140, 160#
 3+@ 180# x 5

Deadlift (350# max)
 5x 135, 175, 210#
 3x 245, 280#
 3+@ 315# x 5

OH Press (135# max)
 5x 45, 70, 80#
 3x 95, 110#
 3+@ 120# x 5

Pullups - 2x7
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - dive bomber 2x15
 - 8-count Burpee x15

Lunch and Client......

Dips 2x15
Arm Haulers 3x30 - added 1# to each arm the last 2 sets
Neck Exercises x25
Shoulder Blaster @ 2.5#

Abs x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40
 - plank - 60 sec.

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

Tuesday - Mar. 21

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - aveHR - strap came loose again. the 20kg bells put too much upward pressure on the strap in thge rack position.
 - this felt much better today compared to last week. Breathing and overall composure much improved.

Clients.....

Pool Swim
 - 250yds
 - 15 x 100yds. on 5 breathes rest
 - i discovered over the past week that I am 15sec./100yds. faster when breathing to my left rather than my right.
 - never felt all together today but still swam a few seconds faster per 100yds.

Lunch and Clients.....

Squat - 3x 10 - 30# vest
Lunge - 3x 10 - 30# vest
Double Leg Bound - 3x10
Side-to-side Hurdle Jump @ 12" - 3x 15
Standing Calf Raise 3x 15

Monday - Mar. 20

Dynamic Warm-up / Jump Rope 2 minutes

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

Bench Press (275# max) - slight pause each rep
 5x 135, 165#
 3x 195, 220
 3+@ 250# x 4

Weighted Pullups (45kg max)
 5x 22, 28kg
 3x 32, 36kg
 3+@ 40kg x 3

Pullups - 2x7
 - regular
 - reverse
 - close
 - wide
 - neutral

Clients / Lunch / Clients.....

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - dive bomber 2x15

Dips 2x15
Arm Haulers 3x30
Neck Exercises x25

Abs x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40
 - plank - 60 sec.

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

Friday - Mar. 17

Rob Shaul inspired workout with Greg

Sandbag Get-Up
 - 10 minutes
 - 60# bag
 - 71 reps

6 Rounds w/ 30# pack
 - 4x sandbag hang clean and squat
 - 2x squat jump

6 Rounds w/ 30# pack
 - 7x Sandbag Lunge
 - 2x Lunge Jump

6 Rounds w/ 30# pack
 - 5x Scotty Bobs @ 25# db
 - 50' standing rope pull @ 100# sled

3 Rounds w/ 30# pack
 - 30' DB crawl @ 25#
 - 10x good morning w/ sandbag
 - 60sec. front bridge
 - 40sec. sandbag hold

Wednesday - Mar. 15

Recumbent Bike at gym
 - 30 minutes
 - level 6/20
 - distance 7.60
 - aveHR 120
 - maxHR 127

After Work....

Spin Bike at home
 - 60 minutes
 - aveHR 108
 - maxHR 125

Thursday - Mar. 16

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 131
 - maxHR 146

Hang Clean (200# max)
 5x 95, 110, 130, 150#
 5+@ 170# x 8

Deadlift (350# max)
 5x 135, 160, 195, 230, 265#
 5+@ 300# x 7

Press (135# max)
 5x 45, 60, 75, 90, 100#
 5+@ 115# x 8

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

Clients....

Pool Swim
 - 250 yards
 - 15 x 100 yds. on 5 breathes rest

Lunch and Clients.....

1 to 10, 10 to 1
 - Pullups x1
 - Pushup x2
 - Situp x3

Clients.....

Neck Exercise x20
8-count Burpee x10

Max Pushup in 2 minutes: 57
Max Situp in 2 minutes: 74
Max Pullup: 14
Plank - 60sec.

Holy volume day..... but feels good.

Tuesday - Mar. 14

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - aveHR - strap fell off 2 minutes into set
 - maxHR
 - definitely a harder pace but still plenty of rest in rack and overhead

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

Clients.....

Pool Swim
 - 250 yds.
 - 15 x 100yds on 5 breathes rest

After Work....

Skiing at Boston Mills
 - 2 hours
 - there was actually snow to ski on thanks to the passing storm

Monday - Mar. 13

Dynamic Warm-up / Jump Rope 2- minutes

Squat (275# max)
 5x 125, 150, 180, 205#
 5+@ 235# x 8

Bench Press (275# max) - slight pause each rep
 5x 125, 150, 180, 205#
 5+@ 235# x 7

Erg
 - 2000m
 - 6:47.5
 - ave500m 1:41.9
 - aveHR 155
 - maxHR 167
 - hard effort but not going max effort. Happy to still be sub-6:50

Pushups in 2 minutes: 71
Situps in 2 minutes: 73
Pullups (max): 17
Plank - 60sec.

After Lunch and Clients....

Road Run
 - 1.81 miles
 - 13:09
 - 7:16 pace
 - aveHR 168
 - maxHR 181

One Arm Pullup w/ band assist on rings
 - 4 x 2 (r/l)
 - #3 band, off hand held 4 hand widths up from bottom of band
 - left arm continues to be ever so slightly stronger on these

Friday - Mar. 10

Dynamic Warm-up / Jump Rope - 2 minutes

Hang Clean (200# max)
 5x 95, 110, 130, 150#
 5+@ 170# x 10

Deadlift (350# max)
 5x 135, 160, 195, 230, 265#
 5+@ 300# x 6

Press (135# max)
 5x 45, 60, 75, 90, 100#
 5+@ 115# x 8

DB Burpee complex
 - 2 x 10 @ 17.5#

Shoulder Blaster @ 2.5#

Seated Calf Raise
 5x 45, 70, 70, 70#

After Work.....

Spin Bike at home
 - 50 minutes
 - aveHR 122
 - maxHR 135

Thursday - Mar. 9

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 129
 - maxHR 149
 - I was hesitant going into this set, fatigue from the weekend and back from yesterdays pullups, but I also knew my goal is to make this set happen regardless of how I feel.  The last minute challenged me but I held tight and was successful.  Baseline fitness is holding strong.

Clients....

Pool Swim
 - 250yds. warm-up - 5:08
 - 15 x 100yds on 6 breathes rest

Lunch and Clients.....

KB LongCycle
 - 10 minutes
 - 20kg
 - 6 rpm
 - aveHR 140
 - maxHR 158
 - this seems way more accurate.  Still using the Scosche armband for this.

Wednesday - Mar. 8

Dynamic Warm-up / Jump Rope 2 minutes

Squat (275# max)
 5x 125, 150, 180, 205#
 5+@ 235# x 8

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

Weighted Pullups (60kg max)
 5x 28kg, 32kg,
 5x 40kg (4+1)
 5x 44kg (2+1+1+1)
 5+@ 50kg x 1+1+1+1+1
 - definitely dropping the working max down to 45kg and maintaining quality

Pushups in 2 minutes: 63
Situps in 2 minutes: 74
Pullups (max): 16
Plank - 60sec.

Seated Calf Raise
 5x 45, 55, 70, 70#

After Work.....

Spin Bike at home
 - 40 minutes
 - aveHR 128
 - maxHR 142

My continually evolving training plan.  Finally through the Phase II BUD/S Prep plan of Stew Smith's.  I was not a fan (but I did learn some weaknesses) and could not find any sort of progression with it, I think he drank too much crossfit kool-aid.  However, I do like his first rendition of BUD/s school prep and I will be going back to it with the addition of what I have learned.  Even though I am training for an Ironman, I do like to maintain some strength so will be adding in 5/3/1 on squat, bench, deadlift, overhead press, hang clean and pullups.  I look to use very conservative maxes with 5/3/1 and let it build over the year, no rush.  Then I will go to the bodyweight conditioning and aerobic training.  Kettlebell sport long-cycle and snatch will still be a part of my weekly program as well, again staying with my conservative long-term approach.  Ultimate goal outside of finishing Ironman Boulder is to become more or less an unstoppable machine.

Tuesday - Mar. 7

Indoor Recumbent Bike
 - 30 minutes
 - level 7/20
 - distance 7.20
 - aveHR 100
 - maxHR 112

Sunday - Mar. 5

Recovery hike/walk w/ Kilo

 - Wooster Memorial Park

 - 0.88 miles

 - 22:53

 - definitely stiff lower body. Hips are better than last night, main soreness is the tops of my feet and ankles/achilles.

Saturday - Mar. 4

Road bike to SuperBull race

 - 4.80 miles

 - 22:28

 - 400' of elevation

 - aveHR 140

 - maxHR 164

SuperBull 50k trail race

 - 31.13 miles

 - 6:53:08 (6:47 on official timer clock)

 - 4180' of elevation 

 - aveHR 140

 - maxHR 171

 - I felt solid for 18-20 miles but managed to maintain a trotting run through mile 24. From mile 24 through the finish was nothing but walking.  My feet, knees and hip flexors were borderline painful.  Walking pace was still 3+ mph the last 7 miles so I feel my energy and nutrition intake was proper.  I feel I am still a beginner runner and have yet to build up the running specific durability in my lower body for this distance. Overall very happy with my performance and have better identified weaknesses.

Road bike home from SuperBull race

 - 5.18 miles ( I took a slightly different route to avoid two short but steep climbs)

 - 20:22

 - 207' of elevation

 - aveHR 129

 - maxHR 145

 - was a little nervous getting on the bike but was amazed at how well my legs felt pedaling.  This re-enforced my previous assessment of needing better Run specific durability.  Don't get me wrong, I was fatigued, but not overly so, and felt like I could put power to pedal.  

Wednesday - Mar. 1

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 131
 - maxHR 147
 - felt very good today

Lunch and Clients.....

KB LongCycle
 - 10 minutes
 - 20kg
 - 6 rpm
 - aveHR 134
 - maxHR 155
 - patient and strong

Tuesday - Feb. 28

One Arm Pullup w/ band assist on rings
 - 5 x 1 (r/l)
 - #3 band, off hand held 4 hand widths up from bottom of band

Spin Bike at home
 - 30 minutes
 - aveHR 109
 - maxHR 125