Friday, August 18, 2017

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, August 16, 2017

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

Tuesday, August 15, 2017

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

Monday, August 14, 2017

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

Friday, August 11, 2017

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

Thursday, August 10, 2017

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

Wednesday, August 9, 2017

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

Tuesday, August 8, 2017

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