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