Thursday - Sept. 27

Dynamic Warm-up / Jump Rope 2minutes

Squat
10x 45, 135#
 5x 185#
20x 215# - 4 deep breathes at the top of each rep
 - arms and upper-back were feeling it today

18" box Squat
 3x 135, 225, 275, 315#

Machine Leg Curl
 10x 70, 80, 90#

Band resisted sprint interval
 - 5/15sec. Work/Rest x 6 sets - 20seconds rest will be more ideal to keep foot speed high and ground contact time minimal.  Next time.

Box Stride Jumps - 14"
 3x 5(r/l)

Wednesday - Sept. 26

3-mile Interval track work
 - College of Wooster outdoor track
 - 1.0 miles - 8:15
 - 0.25 - 1:37.6
 - 0.25 - 2:02.5
 - 0.25 - 1:39.8
 - 0.25 - 2:11.1
 - 0.13 - 48.4
 - 0.12 - 1:10.6
 - 0.13 - 47.8
 - 0.12 - 1:10.3
 - 0.13 - 47.8
 - 0.12 - 1:12.6
 - 0.13 - 46.9
 - 0.12 - 1:12.4
 - 0.25 - 2:15.6 - cooldown jog
 - 0.25 - 3:41.6 - cooldown walk
 - This series felt better this week and my hard efforts were about 2-3 seconds faster as well.  Still re-learning how to run 'hard/fast'.

Tuesday - Sept. 25

Bench Press
 10x 45, 135, 185, 205, 205, 205#
Pullup - 2" bar
 x8, 8, 8, 8, 8, 8
Decline Situp @#2
 x25, 25, 25, 25, 25, 25

Incline DB
 10x 55, 65, 75, 75#
CloseGrip Pullup - 2" bar
 x8, 8, 8, 8
SB Plank Cirles (r/l)
 x6, 6, 6, 6

Lunch, Client....

4-way JumpStretch ankle
- 3x 10 @ #3 band

DB Row w/ FatGripz
 10x 55, 65, 75, 85, 95#

Lat. DB Raise
 10x 15, 20, 20, 20#

Hanging Knee Raise w/ twist (r/l)
 x6, 8, 10, 10

Wrist Roller
 x24, 28, 32kg

Monday - Sept. 24

Dynamic Warm-up / Jump Rope 2minutes

Multi-directional 6" hurdle jumps to sprint
  x10
Side Hurdle Steps to sprint x5 (r/l)

Client....

Squat
10x 45, 135#
 5x 185#
20x 215# - 4 deep breathes at the top of each rep
 - nice and smooth so far, that will change soon

Walking Lunge (r/l)
2x 8 - 50# overhead surge
1x 8 - 60# sandbag front rack
2x 8 - 80# sandbag front rack

Client...

SuperSet ladder
 - Sandbag Getup (r/l) @ 80#
 - Sandbag Side Load (r/l) @ 80#
x1, 2, 3, 4, 5, 6

Clients....

Sunday - Sept. 23

Road Bike w/ Josie
 - 49.67 miles
 - 3:02:57
 - 16.3 aveMPH
 - 1292 ft. of elevation
 - aveHR 109
 - maxHR 150

Nice and easy riding.  Flat route up in Medina County that she rode last week for a charity ride.

Friday - Sept. 21

Dynamic Wam-Up / Jump Rope 2 minutes

Hurdle Jumps - 6" x 6
 - str./lat./str. x6 each

Sandbag circuit
 - Every minute on the minute x10 sets
 - 200# bag down/back - 10 yds.
 - 5x dive bomber pushups

Clients.....

KB Double Clean + Jerk ladder
 1x 12, 16, 20, 24, 28, 32, 36kg
 2x 12, 16, 20, 24, 28, 32kg
 3x 12, 16, 20, 24, 28kg
 - low back was tight and 'pinching' in the rack position, shut it down and adjusting around the pain

Seated DB Press
 10x 25, 30, 35, 40#

Clients....

Thursday - Sept. 20

Jump Rope - 2minutes

Agility Ladder

SuperSets
Bench Press
 10x 45, 135, 185, 205, 205, 205#
Pullup - 2" bar
 x 5, 6, 7, 8, 9, 10
Decline Situp @#2
 x 10, 15, 20, 25, 30, 35

SuperSets
Incline DB
 10x 55, 65, 75, 75#
Reverse Pullup - 2" bar
 x 6, 7, 8, 9
Ab Wheel
 x 5, 8, 10, 12

Lat. Pulldown
 15x 140, 150, 160#
SB Crunch
 x25, 30, 35

Lunch....

Wrist Roller
 x24, 28, 32kg

Wednesday - Sept. 19

Dynamic Warm-up / Jump Rope 2minutes

Agility Rings

Squat
10x 45, 135#
5x 185#
20 rep breathing squat set @ 205# - 4 deep breathes at the top of each rep
 - these went WAY better than I was thinking

18" box squat
 3x 135, 225, 275, 295, 315, 335#

Lunch......

Bulgarian Split on Hurricane (r/l)
 6x handles+0, +50, +90, +90#

Seated Calf Raise
 5x 45, 80, 105, 105, 105#

Client...

45 degree Back Ext.
 x10, 10, 10

4-way JumpStretch ankle mobility
 3x 10

Tuesday - Sept. 18

3-mile Interval track work
 - College of Wooster outdoor track
 - 1.0 miles - 8:07
 - 0.25 - 1:39.5
 - 0.25 - 2:09.0
 - 0.25 - 1:41.7
 - 0.25 - 2:11.1
 - 0.13 - 52.1
 - 0.12 - 1:08.3
 - 0.13 - 51.2
 - 0.12 - 1:08.4
 - 0.13 - 49.6
 - 0.12 - 1:10.6
 - 0.13 - 50.7
 - 0.12 - 1:08.5

Lunch, Clients....

Sunday - Sept. 16

Road Bike w/ Josie
 - 75.6 miles
 - 5:01:53
 - 3150 ft. of elevation
 - aveHR 117
 - maxHR 151
 - Josie is 1-month away from her first full Ironman and wanted to get a long weekend of riding in.  She road 50 miles Saturday with another friend.  Definitely lots of saddle time for her this weekend.

Saturday - Sept. 15

Group Ruck training

 - Wooster Memorial Park

The group of 11 of us started with the crossfit inspired Bring Sally Up, a sound by Moby (Flower), we did thrusters with our packs.  Basically 3.5 minutes of thrusters to warm-up and make the crossfit attendees feel welcomed.  

Next we put our rucks on for a 0.5 mile hike to where I stashed the sandbags.  Here we partnered up for a 10-minute sandbag get-up test, I told everyone the standard was 70 reps combined.  I didn't this solo because of the odd numbers.

After this we put rucks back on and refilled water before heading down the trail for a 2-mile hike.  But I added a 40# sandbag that needed to always be carried and a 25# sledgehammer that also needed to be carried, but it had to remain overhead at all times.  Obviously these items were passed around and more or less evenly distributed among the group over time.

During our hike we stop in the knee deep stream to cool off with 10 pushups as a group and then 10 burpees as a group, then it was back to hiking and an off trail section I planned.  The off trail section took us up a stepper ravine which made carrying the sledge overhead more fun.  At the top we rejoined a trail and this led us to the cut tree I had been eyeing for about 2 years for this very occasion.  

We started with 5 people on the tree section but quickly learned that 4 people created better footing for all.  It wasn't a little weight, but not crushing either and everyone did great in working together to carry the tree for 0.5 miles.  After stashing the tree for a later date use, we continued back to the sandbags.

Here we partnered up again and did the following:

 - Clean and throw the sandbag the length of the field ~100 yards

 - Side throw the sandbag the length of field

 - bear crawl with sandbag pulled between legs

 - buddy carry

 - buddy bear crawl for 20 yds. 

Then we refilled water and hiked the 0.5 miles back to the car parking lot.  Here I wanted to finish off with a special clapping session.  One I knew most would think since we were back at the cars that we were finished and two, clapping sounds so simple.  So with arms extended out to the side, we performed overhead claps for 100 reps together on my count.  The shoulders really start to burn after 50 reps and the packs additional weight really starts to weigh on you as well.

Everyone did great and many are already waiting for the fun to happen again.

Friday - Sept. 14

Double KB C+J ladder
 - 1x 12, 16, 20, 24, 28, 32, 36kg
 - 2x 12, 16, 20, 24, 28, 32, 36kg
 - 3x 12, 16, 20, 24, 28, 32, 36kg
 - 4x 12, 16, 20, 24, 28, 32, 36kg
 - 5x 12, 16, 20, 24, 28, 32, 36kg

40kg x 1, 2, 3
 - heavy but good reps

Thursday - Sept. 13

Road Bike
 - 19.48 miles
 - 1:00:50
 - 19.2 aveMPH
 - 1008 ft. of elevation
 - aveHR 149
 - maxHR 173

Lunch....

Clients..

Wednesday - Sept. 12

Dynamic Warm-up / Jump Rope 2 minutes

Beep Test
 - 20m course
 - Level 10.2 reached - 1620m total covered
 - aveHR 160
 - maxHR 178
 - 9:16 total time
 - definitely going to do this more often

Squat
 10x 45, 135, 185, 225, 225, 225#

High Box Squat - 18" - this still puts me right at parallel
 3x 135, 225, 275, 295#

JumpStretch 4-way ankle band
 3x10 (r/l) @ #2 band

Clients....

Tuesday - Sept. 11

Jump Rope - 2minutes

SuperSet
-Bench Press
 12x 135, 165, 185, 185, 185#
-Pullup - 2" bar
 x6, 6, 6, 6, 6
-Decline Situp @#2
 x20, 20, 20, 20, 20

SuperSet
-Incline DB
 10x 55, 65, 75, 75#
-Pulldown
 12x 140, 160, 180, 180#
-45 degree Back Ext.
 x10, 10, 10, 10

Lunch, Client....

Erg
 - drag #7
 - 20 minutes
 - 5163m
 - 1:56.3 ave500m
 - aveHR 140
 - maxHR 150

Clients....

Monday - Sept. 10

Agility Ladder

Turkish Get-up
 3x 16, 20, 20kg

SuperSets
-Deadlift
 10x 60, 80, 100, 120, 130, 130kg
-Toe-to-Bar
 x6, 6, 6, 6, 6, 6

-Zuercher
 6x 60, 80, 100, 120kg
-SB Crunch
 x20, 20, 20, 20

-Suitcase DL (r/l)
 5x 60, 80, 90kg
-SB Pike
 x5, 5, 5

Clients.....

Airborne Lunge (r/l)
 x3, 3

Saturday - Sept. 8

Road Bike in the rain
 - 36.84 miles
 - 2:11:10
 - 16.9 ave MPH
 - 1851 ft. of elevation
 - aveHR 141
 - maxHR 173

Friday - Sept. 7

SuperSet
-Yoke walk
 - down/back 40'
 - 2x 242, 2x 342, 2x 442, 1x 542, 1x 602#
-Farmers Walk
 - down/back 40'
 - 2x 75, 2x 125, 2x 175, 1x 225, 1x 250#

Thursday - Sept. 6

Squat
 10x 45, 135, 185, 225, 225, 225#

High Box Squat - 18" - this still puts me right at parallel
 6x 135, 225, 275, 275#

Bulgarian Split Squat - on Hurricane machine
 6(r/l)x +0, +50, +90#

Clients, Lunch....

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

Machine Leg Curl
 10x 70, 90, 100, 100#

Lateral Band Walk
 - 3x 10 (r/l)

JumpStretch 4-way ankle band
 3x10 (r/l) @ #2 band

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.25 miles
 - 24:04
 - 10:40 pace

Wednesday - Sept. 5

Road Run
 - 2.26 miles (same loop as yesterday)
 - 18:38
 - 127 ft. of elevation
 - 8:14 pace

SuperSet
-Bench Press
 10x 135, 165, 185, 185, 185#
-Pullup - 2" bar
 x6, 6, 6, 6, 6

SuperSet
-Incline DB
 10x 55, 65, 75, 75#
-Pulldown
 12x 120, 140, 160, 180#

Clients.....

SuperSet
-Dips
 x15, 15, 15
-Neutral Grip Pullup
 x6, 6, 6
-Wrist Roller
x24, 24, 24

Tuesday - Sept. 4

KB Turkish Get-up (r/l)
 3x 8, 12, 16kg

SuperSet
-Deadlift
 10x 60, 80, 100, 120, 130kg
-Toe-to-Bar
 x6, 6, 6, 6, 6

Zuercher
 5x 60, 80, 100, 120kg

Suitcase DL (r/l)
 5x 60, 80, 90kg

Clean to Front Squat reps
 5x 40, 50, 60, 70kg

Client..

Airborne Lunge (r/l)
 x3, 3, 3

Lunch, Client...

Road Run
 -  2.2-ish mile loop (GPS was not working for some reason)
 - 18:23