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