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

Full Ironman Boulder 2017 write-up

Full Ironman Boulder Write-Up

Friday - June 16

4 bouldering wall traverses

Hangboard - 10 minute sequence.  Used jugs for everything
 - 15 sec. hang
 - 1x pullup
 - 10 sec. hang
 - 15 sec. hang w/ 3 shrugs
 - 20 sec. hang w/ 2 pullups
 - 10 sec. hang w/ 5 knee raise
 - 4 pullups
 - 10 sec. hang
 - 3 pullups
 - hang as long as possible - 60 sec.

Sunday - June 11

Ironman Boulder

Swim - 2.4 miles
 - watch recorded 2.8
 - 1:37:23
 - minHR 107
 - aveHR 158
 - maxHR 165
 - this was a great time for me and my furthest open water swim to date

Transition to bike
 - 0.32 miles
 - 9:46
 - minHR 125
 - aveHR 147
 - maxHR 169
 - heart rate spike was upon exiting the water

Bike - 112
 - watch recorded 113.5 (other stated that the course was 2 miles long)
 - 6:17:13
 - aveMPH 18.1
 - minHR 111
 - aveHR 143
 - maxHR 166
 - definitely the easiest perceived effort century+ ride I've done

Transition to Run
 - 0.27 miles
 - 7:03
 - minHR 109
 - aveHR 128
 - maxHR 138

Run - 26.2
 - watch 26.68 miles
 - 6:45:09
 - 15:08 pace
 - minHR 103
 - aveHR 125
 - maxHR 149
 - legs felt great coming out of transition and through the first mile. Then it was quickly a jog/walk and once through mile 11 it was just walking to the finish.  Feet were just hurting too much to run, and I was tired.

Overall
 - 14 hours 56 minutes 13 seconds
 - very happy with the finish and my overall time.
 - a more detailed write-up will follow sometime this week/weekend

Monday - June 5

Road Bike
 - 14.0 miles
 - 48:51
 - 17.2 aveMPH
 - aveHR 129
 - maxHR 170

Road Run
 - 2.8 miles
 - 23:59
 - 8:31 pace
 - aveHR 148
 - maxHR 160

Saturday - June 3

Road Bike
 - 56.71 miles
 - 3:10:57
 - 17.8 aveMPH
 - aveHR 139
 - maxHR 165
 - took a couple days rest to clear sinus congestion

Wednesday - May 31

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

After Work.....

Open Water Swim
 - Killbuck Lake
 - 1.7 miles
 - 57:38
 - aveHR 143
 - maxHR 151
 - had some leg/calf cramps midway but managed without stopping or causing concern

Trail Run
 - around Killbuck Lake
 - 2.5 miles
 - 21:30
 - 8:32 pace
 - aveHR 156
 - maxHR 165