Tuesday - Jan. 30

De-Load Week

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg @ 18 rpm
 - aveHR 116
 - maxHR 136

Pool Swim
 - Wooster HS
 - 50-100-150-200-200-150-100-50yds.
 - 50-100-150-200-200-150-100-50yds. w/ pull buoy and hand paddles
 - rest between sets was 'as needed'

Lunch.....

Spin Bike
 - 30 minutes
 - aveHR 124
 - maxHR 143

After Work.....

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 2.85 miles
 - 55:50
 - 387' ft. of elevation

Monday - Jan. 29

De-Load Week

Dynamic Warm-up / Jump Rope - 1 minute

Squat (340# max)
 8x 135#
 5x 185#
 3x6 @ 205#

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

Clients, Lunch, Client......

Spin Bike
 - 60 minutes
 - aveHR 110
 - maxHR 129
 - nice and easy today

Decline Situp @ #3
 - 3x 20

Saturday - Jan. 27

Trail run w/ Josie and pups
 - Burr Oak State Park
 - 6.26 miles
 - 1:22:39
 - 13:12 pace
 - 545 ft. of elevation
 - aveHR 133
 - maxHR 155

So very weird to say that a 6 mile run feels easy and nice.

Friday - Jan. 26

Double KB Clean + Jerk
 - 30 sec. Work/Rest x 8 sets
 - 28kg @ 6 reps per
 - needed to get a bell set in today but focus and motivation for a strict sport set was not there.

KB Snatch
 - 10 minutes, switch arms every minute
 - 24kg @ 18 rpm
 - aveHR 132
 - maxHR 142

Lunch....

Spin Bike
 - 60 minutes
 - aveHR 134
 - maxHR 152

Thursday - Jan. 25

Road Run
 - car drop off for oil change
 - 17:38
 - 2.05 miles
 - 266 ft. of elevation
 - 8:37 pace
 - aveHR 152
 - maxHR 166

Road Run
 - car pick up
 - 16:17
 - 2.05 miles
 - 43 ft. of elevation
 - 7:56 pace
 - aveHR 153
 - maxHR 165

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 210#
 8+ @ 230# x 8

Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 8+ @ 325# x 10

Clients, Lunch.....

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

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

Ring Row - 2x10

Clients.....

Wednesday - Jan. 24

Dynamic Warm-up / Jump Rope - 2 minutes

Squat (330# max)
 10x 135#
 5x 185#
 3x 225#
 2x 245#
 8+ @ 265# x 20 - felt surprisingly comfortable, could have kept doing singles.  It's now a strength set and not a breathing set.

Lunch, Client....

Pistol
 5(r/l) @ 18", 16", 14",  11"

Glute-Ham Raise
 x5, 5, 5
 - hands assisted today

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

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)

Tuesday - Jan. 23

After Work.....

Trail Run w/ MikeMariola
 - Wooster Memorial Park
 - 6.29 miles
 - 1:02:23
 - 9:55 pace
 - 860 ft. of elevation
 - aveHR 157
 - maxHR 179

Wow. We were moving.  Mike runs fast and he kicked it up another notch the last 2 miles.  Felt great to be able to run like this for this distance on these trails in the wet, mud and wind.  Goal is still lond distance endurance but a hard fast run like this once in a while will do me good.

Saturday - Sunday, Jan. 20-21

Saturday

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 5.34 miles
 - 1:48:33
 - 657' of elevation


Sunday

Trail Run - 1st half with Josie and pups
 - Mohican State Park
 - 10.02 miles
 - 1:50:46
 - 952' of elevation
 - 11:03 pace
 - aveHR 142
 - maxHR 163

Friday - Jan. 19

Jump Rope - 2 minutes

KB Snatch

Warm-up
 - 2 minutes
 - 18 rpm @ 12, 16, 20, 24kg

Main Set
 - 10 minutes, switch arms every minute
 - 28kg @ 18 rpm
 - aveHR 141
 - maxHR 161
 - should have used chalk.  The last minute on each arm was getting rough.

Thursday - Jan. 18

Spin Bike
 - 40 minutes
 - aveHR 122
 - maxHR 146

Clients.....

Spin Bike
 - 35 minutes
 - aveHR 118
 - maxHR 142
 - closed for Brandon which is why I was able to put in extra time on the bike.

Wednesday - Jan. 17

Jump Rope - 2 minutes

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

Main Set
 - 28kg
 - 3 minutes
 - 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 185#
 3x 8 @ 210# x 10 last

Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 3x 8 @ 295# x 10 last

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

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

Lunch, Client.....

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

Hanging Toes-to-Bar
 4x 12

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 4.95 miles
 - 57:42
 - 630 ft. of elevation
 - 11:39 pace
 - aveHR 138
 - maxHR 154

Tuesday - Jan. 16

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Squat (330# max)
 10x 135#
 5x 185#
 3x 225#
 3 x 8 @ 240# x 12 last on 3:00

Pistol - 9" box
 2x 5 (r/l)
 1x 3 (r/l) - no box

Glute-Ham Raise
 x5, 5, 5

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

Leg Blaster x1
 - best these have felt

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
 - 61 minutes
 - aveHR 129
 - maxHR 151

#3 Band Ankle mobility
 2x 10 (r/l)

After Work.....

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 42:54
 - 2.23 miles
 - 160 ft. of elevation

Saturday and Sunday - Jan. 13-14

Saturday 

Frosty Freestyle 15k
 - 1:25:13
 - 8.56 miles
 - aveHR 156
 - maxHR 171

Sunday

Krazy Klassic 12.5k
 - 1:01:23
 - 6.88 miles
 - aveHR 154
 - maxHR 163

extra lap w/ Josie to finish
 - 1.46 miles
 - 24:24
 - aveHR 113
 - maxHR 132

Had a great time at our first cross country ski race.  We both finished dead last in our age-groups but we went for the fun, fitness and experience. 

Thursday - Jan. 11

Spin Bike
 - 60 minutes
 - aveHR 124
 - maxHR 150

After Work....

Trail Run w/ group
 - Wooster Memorial Park
 - 5.47 miles
 - 57:38
 - 10:32 pace
 - 633 ft. of elevation
 - aveHR 150
 - maxHR 165

Wednesday - Jan. 10

Jump Rope - 2 minutes

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

Main Set
 - 28kg
 - 3 minutes
 - 8 rpm
 - much more challenging today.  Yesterday was a marathon day and I believe the effects are being felt.

Bench Press and DL done as a superset on the same 3:00 clock.
Bench Press (290# max)
 10x 45#
 8x 135#
 5x 8 @ 190# x 12 last

Deadlift (405# max)
 10 x 135#
 5 x 225#
 5x 8 @ 265# x 12 last

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

Client, Lunch, Client.....

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

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

Clients....

Hanging Toes-to-Bar
 4x 12

Tuesday - Jan. 9

Dynamic Warm-up / Jump Rope - 2 minutes

Plate Quick Feet
 - 15 sec. Work/Rest x 10 sets

Squat (325# max)
 10x 135#
 5x 185#
 5 x 8 @ 210# x 15 last on 3:00

Pistol - 11" box
 2x 5 (r/l)

Glute-Ham Raise
 x5, 5, 5

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

Pool Swim
 - Wooster HS
 - 200yds warm-up
 - 10x 100yds. on 2:30
 - 300yds with pull buoy and hand paddles

Lunch.....

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.....

Trail Run
 - Wooster Memorial Park
 - 5.29 miles
 - 56:36
 - 10:42 pace
 - 830 ft. of elevation
 - aveHR 151
 - maxHR 170

Monday - Jan. 8

Jump Rope - 2 minutes

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

Main Set
 - 28kg
 - 3 minutes
 - 8 rpm

Rest 6 minutes

-32kg
 - 1 minute
 - 8 rpm

Clients...

Spin Bike
 - 30 minutes
 - aveHR 124
 - maxHR 145

Sunday - Jan. 7

Vulture's Knob Winter Series race - mountain bike
 - 8.15 miles
 - 55:13
 - 926' of elevation
 - aveHR 150
 - maxHR 169
 - first time riding the mountain bike in full winter snow conditions.  Lots of fun but very slick.  It should make riding int he summer seem 'easy'.

Pool Swim
 - 1200 yds.
 - 37:26
 - Various 50, 100, 200yds. sets
 - Not feeling it today but Josie crushed it and kept going for 5500yds. total

Saturday - Jan. 6

Snow Hike w/ Josie and the pups
 - Wooster Memorial Park
 - 3.88 miles
 - 1:13:39
 - 500' of elevation

Cross Country Ski w/ Josie and pups
 - 2.36 miles
 - 38:38
 - 75' of elevation
 - aveHR 128
 - maxHR 159
 - first time ever on cross country ski's.  We're signed up for a 15k and 12k next Saturday/Sunday in Michigan.  Should be a fun and interesting experience.

Thursday - Jan. 4

De-Load Week

Jump Rope - 60sec.

Bench Press (290# max)
 10x 45#
 8x 135#
 3x6 @ 175#

Deadlift (405# max)
 10x 135#
 5x 205#
 3x6 @ 245#

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
 2x 20

Pool Swim
 - Wooster HS
 - 40 minutes
 - 1500yds.

After Work.....

Trail Run
 - Wooster Memorial Park
 - 7.74 miles
 - 1:22:51
 - 10:42 pace
 - 1049' of elevation
 - aveHR 153
 - maxHR 166

Wednesday - Jan. 3

De-Load Week

Stretch and Foam Roller

Double KB Clean and Jerk
 - 30 sec. Wrok / Rest x 8 sets
 - 24kg x 5 rpm

After Work.....

Road Run
 - 2.37 miles
 - 19:49
 - 8:22 pace
 - 186' of elevation
 - aveHR 148
 - maxHR 160

Tuesday - Jan. 2

De-Load Week

Foam Roller + Stretch

Dynamic Warm-up / Jump Rope 60sec.

Squat (330# max)
10x 45#
 8x 135#
 6x  185#
 2x6 @ 200#

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

Pool Swim
 - Wooster HS
 - 2050 yds. total
 - played with various paddles and then pull buoy.  Swam 100yds. free between each 100yds. with a toy.

Lunch, Clients....

Spin Bike
 - 30 minutes
 - aveHR 140
 - maxHR 155

Monday - Jan. 1

De-load week

Stretch and Foam Roller

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg @ 20 rpm
 - aveHR 128
 - maxHR 140

Stretch and Foam Roller

Road Run
 - 2.37 miles
 - 20:46
 - 8:46 pace
 - 188' of elevation
 - aveHR 148
 - maxHR 164