Thursday - Nov. 30

Jump Rope - 60sec.

Multi-Directional 6" hurdle jumps to sprint x 8

Client....

KB 1-arm Clean + Press
 - 20 minutes, switch arms every minute
 - 28kg @ 12 rpm
 - aveHR 146
 - maxHR 168

Side Plank (r/l)
 3x 40sec.

Client, Lunch, Clients.....

Sledge lever to nose
 10# - 3x 10 (r/l)

Wednesday - Nov. 29

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Set
 - 24kg
 - 7 minutes
 - 8 rpm
 - lots of self talk.  Very happy to get through two 7-minute sets this week along with everything else.  Progress continues.

Rest 15 minutes

KB Clean+Jerk
 - 2 minutes @ 28kg
 - 8 rpm

Rest 20 minutes

KB Snatch - warm-up
 - 2 minutes @ 24kg
 - 16 rpm

Main Set
 - 10 minutes @ 28kg, switch arms every minute
 - 16 rpm
 - aveHR 134
 - maxHR 153

Client, Lunch, Client.......

Bench Press (285# max)
 10x 45#
 8x 135#
 5x 185#
 2x 205, 225, 240#
 3+ @ 255# x 6

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Hanging Knee Raise
 3x 20

Pushup 2x20

Clients.....

Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8
Dips 2x12

Tuesday - Nov. 28

Road Run - drop car for oil change
 - 2.04 miles
 - 16:21
 - 8:00 pace
 - 257' of elevation
 - aveHR 158
 - maxHR 173

Clients.....

Dynamic Warm-up / Jump Rope - 60 sec.

Hurdle Jumps
 - 6" x6
 - straight / lateral / straight x4 each

Squat (315# max)
 5 x 135, 175, 205, 235#
 3x 270#
 1+ @ 300# x 4

Pistol - 11" box
 3x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise - all sets done unassisted by hands.
 x5, 5, 5

Client....

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster 1x
 - 5# dumbbells

Lunch....

Road Run - pickup car from oil change
 - 2.05 miles
 - 15:57
 - 7:46 pace
 - 56' of elevation
 - aveHR 153
 - maxHR 165

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.

Monday - Nov. 27

KB LongCycle
 - 7 minutes
 - 24kg x 8 rpm

Rest 15 minutes

KB LongCycle
 - 2:30 minutes
 - 28kg x 8 rpm

Rest 5 minutes

KB LongCycle
 - 1 minute  @ 8 rpm + 1 minute rack hold
 - 32kg

DeCline Situp @ #2
 3x 20

Friday - Nov. 24

KB 1-arm Clean + Press
 - 20 minutes, switch arms every minute
 - 28kg @ 12 rpm
 - aveHR 142
 - maxHR 166
 - definitely working harder with the 28kg, but kept it smooth.  I've got a few weeks here before I start to think about using the 32kg.

Thursday - Nov. 23

Trail Run w/ Josie and pups
 - 4.19 miles
 - 43:38
 - 10:25 pace
 - 385' of elevation
 - aveHR 142
 - maxHR 164

Wednesday - Nov. 22

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Set
 - 24kg
 - 6 minutes
 - 8 rpm

Rest 10 minutes

KB Clean+Jerk
 - 2 minutes @ 28kg
 - 8 rpm

Client.....

KB Snatch - warm-up
 - 2 minutes @ 24kg
 - 16 rpm

Main Set
 - 8 minutes @ 28kg, switch arms every minute
 - 16 rpm
 - aveHR 137
 - maxHR 187

Client, Lunch.....

Bench Press (285# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205, 220#
 5x3 @ 235# on 3:00 x 7 last

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Clients....

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Clients.....

Hanging Knee Raise
 3x 20

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8
Dips 2x10

Tuesday - Nov. 21

Dynamic Warm-up / Jump Rope - 60 sec.

Agility Rings
 - Double x6
 - Single x6

Squat (315# max)
 5 x 135, 160, 190#
 3x 220, 250#
 3+ @ 285# x 6

Pistol - 11" box
 3x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise - only the last set was able to be done unassisted by hands.
 x5, 5, 5

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster 1x
 - 5# dumbbells

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 -  4.57 miles
 - 47:36
 - 10:25 pace
 - 525 ft. of elevation
 - aveHR 142
 - maxHR 162

Monday - Nov. 20

KB LongCycle
 - 6 minutes
 - 24kg x 8 rpm

Rest 8 minutes

KB LongCycle
 - 2 minutes
 - 28kg x 8 rpm

Rest 5 minutes

KB LongCycle
 - 1 minute
 - 32kg x 8 rpm

DeCline Situp @ #2
 3x 20

Clients, Lunch, Clients....

Spin Bike
 - 30 minutes
 - aveHR 144
 - maxHR 162

Clients...

Sledge Lever to nose
 8# (r/l) x 10, 10, 10

Saturday - Nov. 18

Dirty Dirty 12k race
 - Cuyahoga Valley National Park
 - 7.42 (on watch)
 - 1:03:42
 - 8:35 pace
 - aveHR 167
 - maxHR 180
 - 18th overall of 216
 - 2nd of 23 in the 35-39 age group

Very happy with my overall performance today.  Weird for me to say/think a 12k race isn't too long, but it still is.  I thought I could run strong for this distance, but it wasn't a priority race so I didn't taper going into it.  I went out fast 8-8:30 pace and held that through mile 4.  I had to dial it back to 9-minute pace for the next 2 miles before finishing strong, the last 0.5 miles being 7:15 pace.  

Friday - Nov. 17

KB 1-arm Clean+Jerk
 - 20 minutes, switch arms every minute
 - 24kg @ 12 rpm
 - aveHR 126
 - maxHR 147

35s plate pinch pass around the body
 x6, 6, 6, 6

Lunch....

Spin Bike
 - 60 minutes
 - aveHR 120
 - maxHR 142

Thursday - Nov. 16

5 minutes Inch DB lift for reps
 - 33 good reps
 - been a while since I've done any grip feats. This was fun and not too bad.

After Work.....

Trail Run
 - Wooster Memorial Park
 - 32:04
 - 3.41 miles
 - 9:24 pace
 - aveHR 151
 - maxHR 167

Wednesday - Nov. 15

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Set
 - 24kg
 - 5 minutes
 - 8 rpm

Rest 10 minutes

KB Clean+Jerk
 - 2 minutes @ 28kg
 - 8 rpm

Rest 8 minutes

KB Snatch - warm-up
 - 2 minutes @ 24kg
 - 16 rpm

Main Set
 - 6 minutes @ 28kg, switch arms every minute
 - 16 rpm

Bench Press (285# max)
 10x 45#
 8x 135#
 5x 185#
 7x3 @ 215# on 3:00 x 10 last

Clients.....

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Hanging Knee Raise
 3x 20

Lunch, Client......

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8

Tuesday - Nov. 14

Dynamic Warm-up / Jump Rope - 60 sec.

Agility Ladder

Squat (315# max)
 5 x 135, 175, 205, 235#
 5+ @ 270# x 8

Pistol - 11" box
 3x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Leg Blaster 1x
 - 5# dumbbells

Glute-Ham Negatives
 x5, 5, 5
Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Clients.....

Abs
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.

After Work....

Trail run
 - Wooster Memorial Park
 -  3.15 miles
 - 29:56
 - 9:31 pace
 - aveHR 155
 - maxHR 181

Monday - Nov. 13

KB LongCycle
 - 5 minutes
 - 24kg x 8 rpm

Rest 7 minutes

KB LongCycle
 - 2 minutes
 - 28kg x 8 rpm

Rest 5 minutes

KB LongCycle
 - 1 minute
 - 32kg x 8 rpm

DeCline Situp @ #2
 3x 20

Clients, Lunch, Clients....

Spin Bike
 - 30 minutes
 - aveHR 140
 - maxHR 163

Sunday - Nov. 12

Hike to meet Josie and pups
 - Wooster Memorial Park
 - 1:07:56
 - 3.42 miles

Friday - Nov. 10

KB LongCycle
 - 3 minutes
 - 24kg
 - 8 rpm

Rest 6 minutes

KB Snatch
 - 10 minutes, switch arms every minute
 - 24kg
 - 20 rpm
 - aveHR 142
 - maxHR 191
 - did not feel as hard as the heart rate suggests.  Very smooth, but still recovering from the last two weekends.

Abs x1
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Lunch....

Spin Bike
 - 45 minutes
 - aveHR 125
 - maxHR 145

After Work....

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 1:00:22
 - 3.30 miles

Thursday - Nov. 9

Pool Swim
 - Wooster High School
 - 2x 100 yds. warm-up
 - Balance+3 drill - 4x 25 yds.+25yds swim back
 - Various 25s, 50, 100s.  Breathing was all over the place.

Lunch....

Squat (315# max)
10x 45#
 8 x 135#
 3x6 @ 190#

Dollie leg curl
 x 12, 12
Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Wednesday - Nov. 8

1-arm KB Clean + Jerk
 - 20 minutes, switch arms every minute
 - 24kg @ 12 rpm
 - aveHR 125
 - maxHR 150

Lunch and Client....

Spin Bike
 - 30 minutes
 - aveHR 117
 - maxHR 130

Tuesday - Nov. 7

De-Load Week

Bench Press (285# max)
 10x 45#
 8x 135#
 3x6 @ 170#

Pullups  x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row x10
Renegade Row @32kg x10(r/l)

Pushup x20
Close Pushup x15
Wide Pushup x15
DiveBomber x8

Hanging Knee Raise
 3x 20

Client, Lunch.....

Spin Bike
 - 60 minutes
 - aveHR 121
 - maxHR 133

Monday - Nov. 6

Spin Bike recovery
 - 30:17
 - aveHR 111
 - maxHR 125

Saturday - Nov. 4

Bobcat Trail Marathon
 - Burr Oak State Park
 - 25.63 miles
 - 5:07:23
 - 11:59 pace
 - 2692' of elevation
 - aveHR 154
 - maxHR 174

My goal was to be able to run/jog all the hills and was successful up through mile 16.  At mile-16 I started to walk/hike the uphills but was able to maintain a run/jog on rest.  Overall, very happy with my performance and even more happy with my current recovery. 

Thursday - Nov. 2

Pool Swim
 - Wooster High School
 - 200 yds. warm-up
 - Balance+3 drill - 4x 25 yds.+25yds swim back
 - Side Kick Balance - 4x 25yds+25yds. swim back
 - 3x 100yds swim
 - 3x 100yds w/ pull buoy focusing on high elbow catch
 - 3x 100yds swim

After Work....

Trail run w/ Josie and pups
 - Wooster Memorial Park
 - 22:09
 - 2.24 miles
 - 9:53 pace
 - aveHR 140
 - maxHR 153

Wednesday - Nov. 1

Dynamic Warm-up

KB Clean+Jerk
 - 24kg
 - 5 minutes
 - 8 rpm
 - added a 1-minute rack hold after the 5-minutes.

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 3x 205, 220#
 5+ @ 235# x 8

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8

Hanging Knee Raise
 3x 20

Tuesday - Oct. 31

Dynamic Warm-up

Squat (300# max)
 5 x 135, 165, 195, 225#
 3x 255#
 1+ @ 285# x 2
 1x 315, 345, 365#(miss) - wished to finish off #squatober right. Wanted more but no need to fight it.

Leg Blaster 1x
 - 5# dumbbells

Dollie leg curl
 x 12, 12, 12
Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Lunch.......

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

After Work....

Trail run w/ Josie and pups
 - Wooster Memorial Park
 - 2.27 miles
 - 24:26
 - 10:45 pace
 - aveHR 131
 - maxHR 147
 - I think this is the first time I can say that a run was a recovery activity.