Friday - Dec. 29

Jump Rope - 2 minutes

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20, 24kg
 - 10 rpm

Main Set
 - 28kg
 - 3 minutes
 - 8 rpm

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205#
 10+ @ 220# x 11

Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 10+ @ 305# x 12

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x4

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

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

Hanging Toes-to-Bar
 4x 12

Clients.....

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

Thursday - Dec. 28

After Work.....

Trail Run w/ Vertical Runner group
 - Wooster Memorial Park
 - 5.02 miles
 - 56:59
 - 11:21 pace
 - 784' of elevation
 - aveHR 147
 - maxHR 171

Wednesday - Dec. 27

Dynamic Warm-up / Jump Rope - 2 minutes

Pro-Agility drill (5-10-5 yds.)
 - 5 sec. Work / 25 sec. Rest
 - 10 sets

Squat (325# max)
 10x 135#
 5x 185#
 3x 225#
 10+ @ 245# x 15

Pistol - 11" box
 2x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise
 x5, 5, 5

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

Leg Blaster 1x
 - no dumbbells

Client......

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

After Work.....

Road Run
 - 2.36 miles
 - 22:24
 - 9:29 pace
 - 327 ft. of elevation
 - aveHR 144
 - maxHR 166

Tuesday - Dec. 26

Jump Rope - 2 minutes

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

Main Sets
 - 24kg
 - 5 minutes
 - 8 rpm

Rest 7 minutes

 - 24kg
 - 2 minutes
 - 8 rpm

Rest 7 minutes

KB Snatch - warm-up
 - 2 minutes @ 20, 24kg
 - 18 rpm

Main Set
 - 10 minutes @ 28kg, switch arms every minute
 - 18 rpm
 - aveHR 154
 - maxHR 167

Body and mind still in holiday vacation rest mode.  Low motivation to excel.

Spin Bike
 - 40 minutes
 - aveHR 119
 - maxHR 134

After Work......

Road Run
 - 2.53 miles
 - 22:05
 - 8:43 pace
 - 267' elevation
 - aveHR 150
 - maxHR 166

Friday - Dec. 22

KB 1-arm Clean + Press
 - 20 minutes, switch arms every minute
 - 28kg @ 12 rpm
 - aveHR 152
 - maxHR 165

Rest 20 minutes

Sandbag Get-up
 - 10 minutes, switch shoulders every 5 reps, never set the bag down to floor.
 - 60#
 - 56 total reps
 - aveHR 144
 - maxHR 156

Rest 15 minutes

Spin Bike
 - 30 minutes
 - aveHR 130
 - maxHR 149

Thursday - Dec. 21

Spin Bike
 - 60 minutes
 - aveHR 133
 - maxHR 152

After Work....

Group Trail Run
 - Wooster Memorial Park
 -  4.88 miles
 - 55:14
 - 11:19 pace
 - 687' of elevation
 - aveHR 146
 - maxHR 178

Wednesday - Dec. 20

Jump Rope - 2 minutes

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

Main Set
 - 24kg
 - 7 minutes
 - 8 rpm

Rest 10 minutes

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

Clients......

KB Snatch - warm-up
 - 2 minutes @ 20, 24kg
 - 18 rpm

Main Set
 - 10 minutes @ 28kg, switch arms every minute
 - 18 rpm
 - aveHR 149
 - maxHR 164

Bench Press and DL done as a superset on the same 3:00 clock.
Bench Press (290# max)
 10x 45#
 8x 135#
 5x 175#
 3x 10 @ 195# x 12 last on 3:00

Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 10 @ 275# x 12 last on 3:00

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x4

Lunch, Client.....

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

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

Hanging Toes-to-Bar
 4x 12

Clients.....

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

Tuesday - Dec. 19

Dynamic Warm-up / Jump Rope - 2 minutes

Side Hurdle Step to Sprint
 - 3x6" x 6 (r/l)

Squat (325# max)
 10x 135#
 5x 185#
 3x 10 @ 220# x 14 last on 3:00

Pistol - 11" box
 2x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise
 x5, 5, 5

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

Leg Blaster 1x
 - no dumbbells

Lunch, Podcast........

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

After Work.....

Road Run around the new neighborhood
 - 2.19 miles
 - 17:41
 - 8:05 pace
 - 150 ft. of elevation
 - aveHR 155
 - maxHR 173

Monday - Dec. 18

Jump Rope - 2 minutes

KB LongCycle
 - 7 minutes
 - 24kg x 8 rpm
 - thought about pushing to 10, but mentally didn't want to fight for it today.  Stayed within my progression.

Rest 12 minutes

KB LongCycle
 - 2 minutes
 - 28kg x 8 rpm

Rest 5 minutes

KB LongCycle
 - 1 minute  @ 8 rpm
 - 32kg

Rest 5 minutes

Rack Hold
 - 32kg
 - 5 minutes

DeCline Situp @ #4
 3x 20

Friday - Dec. 15

KB 1-arm Clean + Press
 - 20 minutes, switch arms every minute
 - 28kg @ 12 rpm
 - aveHR 151
 - maxHR 178

Clients......

Spin Bike
 - 60 minutes
 - aveHR 134
 - maxHR 147

Thursday - Dec. 14

Spin Bike
 - 55 minutes
 - aveHR 148
 - maxHR 165
 - had to lower the resistance after 40 minutes.

Wednesday - Dec. 13

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

Main Set
 - 24kg
 - 6 minutes
 - 8 rpm
 - better than Monday

Rest 10 minutes

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

Bench Press and DL done as a superset on the same 3:00 clock.
Bench Press (290# max)
 10x 45#
 8x 135#
 5x 10 @ 175# x 12 last on 3:00

Deadlift (405# max)
 10 x 135#
 5 x 205#
 5x 10 @ 245# x 12 last on 3:00

Campus Board
 - large rungs
 - ladder x3

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

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

Client, Lunch.....

Hanging Knee Raise
 3x 20

Clients......

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x10
Dips 2x12

Clients, Dinner, Clients......

KB Snatch - warm-up
 - 2 minutes @ 16, 20, 24kg
 - 16 rpm

Main Set
 - 10 minutes @ 28kg, switch arms every minute
 - 16 rpm
 - aveHR 145
 - maxHR 158

Tuesday - Dec. 12

Dynamic Warm-up / Jump Rope - 2 minutes

Multi-Directional Hurdle Jumps to Sprint
 - 6" x10

Squat (325# max)
 8 x 135#
 5x 10 @ 195# x 12 last on 3:00
 - switching all my main lifts to the Juggernaut template.  I've personally always seemed to get better improvement with volume training and then can use the 5/3/1 template to peak if a strength event appears on the calendar.  Juggernaut also is a longer progression which I feel builds a better base of strength.

Pistol - 11" box
 2x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

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

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

Leg Blaster 1x
 - no dumbbells today

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

Lunch.....

Spin Bike
 - 60 minutes
 - aveHR 141
 - maxHR 157

Monday - Dec. 11

Jump Rope - 2 minutes

KB LongCycle
 - 6 minutes
 - 24kg x 8 rpm
 - still feeling fatigue in the hands and wrists from the weekend.  Still a good set.

Rest 19 minutes

KB LongCycle
 - 2 minutes
 - 28kg x 8 rpm

Rest 5 minutes

KB LongCycle
 - 1 minute  @ 8 rpm
 - 32kg

DeCline Situp @ #3
 3x 20

Saturday - Dec. 9

Gripmas Carol
 - it has been about 2 years since I last competed in grip sport and I've missed hanging out with the guys.  With the weekend free, I made the short trip down.

1) Ivanko Super Gripper.  started and missed at 263.  success on the 2nd attempt. I believe I went to 278 for my third and was successful.  Missed 298 on my last.  Better hand placement played a role in missing my first, lack of strength was the problem on the 4th.

2) Euro 2 hands pinch.  Used the 58mm thickness and kept about 2" space between my fingers on the disk.  First time trying this and it seemed more locked in today so I went with it.  209, 219, 224 all good lifts.  Passed on my 4th as I'd started to tear my thumb webbing and it wasn't worth it with two more events to come.

3) Medley.  Always a favorite of mine, and Chris always buts together a great medley that challenges everyone.  Most items had a light, medium, heavy weight and were score 1, 2 or 3 point respectively.  Maximum of 64 points total.  To the best of the my memory: I started with the blue Blob (3), block db pinch bar (3), 5-5kg plates (2), 3-25s pinned (2), scale weights+ (3), InchDB (3), TNS #2.5 (3), 2-35s (2), tractor weight (3), pinch block pullup (1), spike pullup (1), fat-gripz pullup (1), campus board 1to6 thin (3), campus board ladder 1to6 thin (3), campus board pullup thin (2), sledge hammer internal/external (2+2), Slim lever 12# (3), sledge lever to nose 20# (3), key pinch medium (2), flash light (1), finger walk (1), thin pinch light (1). My official total was 54 points.  The campus board points really helped out a lot.

4) 30# double sledge lever for reps from dead stop.  20 reps.  I wanted to stop at 12 but Jedd did 18 so I needed to beat him.

Friday - Dec. 8

KB 1-arm Clean + Press
 - 20 minutes, switch arms every minute
 - 20kg @ 12 rpm
 - aveHR 127
 - maxHR 153

Thursday - Dec. 7

De-Load Week

Bench Press (290# max)
 10x 45#
 8x 135#
 3x6 @ 170#

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

Ring Row x10

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

Hanging Knee Raise
 3x 20

Pool Swim
 - 10x 100yds on 2:30
 - felt good to get back in the pool.  Need to do this more often to stay in touch and because my body just feels good afterwards.

Wednesday - Dec. 6

De-Load Week

Foam Roller + Stretch

Dynamic Warm-up / Jump Rope 60sec.

Squat (325# max)
10x 45#
 8 x 135#
 3x6 @ 185#

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

Tuesday - Dec. 5

De-Load Week

Spin Bike
 - 33 minutes
 - aveHR 102
 - maxHR 111

Clients...

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg @ 16 rpm
 - aveHR 142
 - maxHR 174
 - scosche rhythm seems to be registering a higher heart rate with the kb's than the chest strap.

Friday - Sunday, Dec. 1-3

Hike into camp
 - Friday, Dec. 1
 - 0.87 miles
 - 47:46
 - 710' of elevation

Hike to summit of Giant Mountain and then onto Rocky Ridge Peak
 - Saturday, Dec. 2
 - 7.48 miles
 - 7:08:37
 - 3783' of elevation

Hike out to car
 - Sunday, Dec. 3
 - 0.85 miles
 - 34:54
 - 739' of descent

Full trip report to come later.