Wednesday - Oct. 31

Dynamic Warm-up + Jump Rope - 2 minutes

Squat
 10x 45, 135#
 5x 185#
 20x 235# - 4 breathes at the top of each rep

18" box Squat
 2x 235, 275, 315#
 1x 345#

Barbell RDL
 10x 50, 60, 70, 80kg

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

Lunch....

Spin Bike
 - 21 minutes
 - aveHR 116
 - maxHR 135

Clients....

Tuesday - Oct. 30

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 10 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 5minutes @ 10rpm, then 12, 12, 12, 12, 13
 - 111 total reps in 10 minutes

Rolling Thunder
 - 3x 10 (r/l) @ 180# on 3:00 timer
 - left is still clearly the strong arm.  Right began to fail after 5 reps of the second set but got through them all.

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.20 miles
 - 20:08
 - 9:10 pace
 - 122 ft. of elevation

Sunday - Oct. 28

SwimRun NC
 - Hanging Rock State Park
 - 17.59 miles total
 - 15.84 miles of trails
 - 3066 yds. of swimming
 - 5:39:40 total time
 - 4220 ft. of elevation gained

Being only 2-weeks post Ironman Louisville for Josie, this was a big event and struggle through the first 12 miles.  I helped tow her up some of the trails at hiking speed.  At some point, her competitive spirit/stubbornness kicked in and she was moving well, very impressive.  We were a little worried about the first checkpoint time cut-off which we made by 15-minutes, but improved as the day progressed and were ahead of the 2nd/last time-check by 45-50 minutes.  Overall a fun event with 20 transitions between run and swim with some amazing views during the outing.  Temperatures started at 42 degrees and finish with sunny and 60 degree skies.  Water temps were a crisp high-50s to 60 degrees.

Friday - Oct. 26

SuperSet
 - Bench Press 10x 45, 135, 185, 205, 215, 225#
 - Pullup x6, 6, 6, 6, 6, 6
 - Decline Situp #2 x20, 20, 20, 20, 20, 20

Lunch.....

Jump Rope - 2 minutes

15 Minutes
 - Sandbag Drag(80#) Bear Crawl
 - Arm Over Arm rope pull back to start
 - 5-10-15-20-25yds.
 - 3 full rounds + 5yds. out/back

Thursday - Oct. 25

Jump Rope - 2 minutes

Hurdle Jumps - 12" x 6
 - straight / lateral / straight x4 each

KB LongCycle
 - warm-up @ 12, 16, 20, 24, 28kg x 1minute @ 6 rpm

Main Sets - 9 minutes rest between
 - 32kg x 3 minutes @ 6 rpm
 - 28kg x 3 minutes @ 8 rpm
 - 24kg x 3 minutes @ 10 rpm
 - been a while since I've worked this hard with the bells.  Felt good but challenging.

Lunch, Clients...

Wednesday - Oct. 24

Jump Rope - 2 minutes

Agility Rings
 - double leg x6, single leg x6 (r/l)

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 10 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 6minutes @ 10rpm, then 12, 12, 13, 13
 - 110 total reps in 10 minutes
 - felt good but working

Erg - drag #6
 - 2000m
 - 6:51.6
 - 1:42.9 ave500m
 - aveHR 164
 - maxHR 175
 - Hard first 10 pulls then settled to 1:44-45 and finished with a hard 10 pulls the last 100m
 - smooth but working

Client, Lunch, Clients....

Tuesday - Oct. 23

Dynamic Warm-up / Jump Rope - 2minutes

Multi-directional Hurdle Jumps to Sprint x10
Side Hurdle Step to Sprint x5 (r/l)

Squat
 10x 45, 135#
 5x 185#
 20x 235# - 4 breathes at the top of each rep
 - wore the rehband knee sleeves today.  Just felt needed after the 45# warm-up set.

18" box Squat
 3x 235, 275, 315, 315, 315#

Barbell RDL
 10x 60, 70, 80, 90kg

Client, Lunch, Clients.....

Rolling Thunder
 - 5x 10 (r/l) @ 160# on 3:00 timer
 - I've accepted an invite to compete again at the Arnold.  I have elected to only compete in the Rolling Thunder contest on Friday morning.  Endurance is still my main focus, but felt RT could be fit in without undue harm.

Ab Wheel
 x6, 8, 10, 12

Hanging Knee Raise w/ twist (r/l)
 x10, 10, 10

Friday - Oct. 19

Jump Rope 2 minutes

Agility Ladder

Double KB Clean+Jerk
 - 30 sec. Work/Rest
 - warm-up @ 12, 16, 20kg @ 6 reps x2 sets
- Main Set
    - 24kg @ 6 reps x 10 sets

1-arm Clean + Strict Press Ladder
 -1x 16, 20, 24, 28, 32kg
 -2x 16, 20, 24, 28, 32kg
 -3x 16, 20, 24, 28, 32kg
 -4x 16, 20, 24, 28, 32kg
 -5x 16, 20, 24, 28, 32kg

Thursday - Oct. 18

Dynamic Warm-up + Jump Rope 2-minutes

Box Jumps
 - 18-24-30"
 - 3sets of 5

18" Box Drop to 360degree spin over 12" hurdle x2 spins each direction
18" Box Drop to 360degree spin over 18" hurdle x2 spins each direction
24" Box Drop to 360degree spin over 12" hurdle x1 spin each direction

Clients, Lunch....

Band Resisted Lateral Shuffles
 - 3x 4 (r/l) - 5yds. out and back for speed and quickness

Squat
 10x 45, 135#
 5x 185#
 20x 225# - 4 breathes at the top of each rep

18" box Squat
 3x 225, 275, 315#
 2x 335, 355#
 1x 375#

Barbell RDL
 10x 40, 60, 70, 80kg

Clients....

Wednesday - Oct. 17

Dynamic Warm-up / Jump Rope 2-minutes

KB LongCycle
 warm -up @ 12kg x 2 minutes @ 10 rpm

main set
 - 16kg x 10 minutes
 - 10 rpm, last 2 minutes @ 12 and 13 reps respectfully
 - felt good

Lunch, Client....

Agility Rings
 - Double leg x6
 - Single leg x6 (r/l)

Clients...

Tuesday - Oct. 16

Pool Swim
 - Wooster HS
 - 50-100-150-200-250-250-200-150-100-50yds on 7 breathes rest
 - 50-100-150-200-250-250-200-150-100-50yds on 7 breathes rest w/ pull buoy and hand paddles
 - 3000 yds. total
 - 1:04:59 total time

Lunch, Clients....

Sunday - Oct. 14

Road Bike
 - chasing around to cheer Josie throughout the Ironman
Part One - some of the bike course and beginning of the run
 - 26.56 miles
 - 2:28:50
 - 1142 ft. of elevation
Part Two - second half of the run
 - 14.74 miles
 - 2:48:17
 - 121 ft. of elevation

Friday - Oct. 12

Road bike w/ Josie
 - Louisville, KY
 - shaking the legs out after driving down for the Ironman Sunday
 - 15.65 miles
 - 1:09:36
 - 230 ft. of elevation

Thursday - Oct. 11

Dynamic Warm-up + 2-minutes Jump Rope

Agility Ladder

Squat
 10x 45, 135#
 5x 185#
 20x 225# - 4 breathes at the top of each rep
 - timed the set for the first time: 3:12 total time under load

18" box Squat
 3x 225, 275, 295, 315, 325, 335#

Barbell RDL
 10x 40, 50, 60, 70kg

Client...

Pool Swim
 - Wooster HS
 - 5x 100yds. on 2:20
 - 5x 100yds. on 2:15 w/ pull buoy
 - 5x 100yds. on 2:00 w/ pull buoy and hand paddles
 - 1500 yds. total
 - not bad for the first time back in the water after 8-9 weeks off

Lunch, Clients....

Tuesday - Oct. 9

Erg
 - drag #6
 - 30 minutes
 - 1st 10-minutes ~1:57-2:01
 - 2nd 10-minutes (30sec. Hard ~1:38-:42/ 30sec. Easy ~1:58-2:03)
 - 3rd 10-minutes ~1:56-1:59
 - 7830m total
 - 1:54.8 ave500m total
 - aveHR 146
 - maxHR 164

Monday - Oct. 8

Dynamic Warm-up / Jump Rope 2-minutes

Double KB Clean+Jerk 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

Clients...

6x 12, 16, 20, 24, 28, 32, 36kg
7x 12, 16, 20, 24, 28, 32, 36kg

Saturday - Oct. 6

Hike w/ Josie before a wedding
 - Mt. Sunapee, New Hampshire
 - 6.89 miles
 - 2:53:07
 - 1916 ft. of elevation
 - peak elevation 2738 ft.

Thursday - Oct. 4

Jump Rope - 2 minutes

KB LongCycle
Warm-up
 - 1 minute x 10 rpm @ 12, 16, 20kg
Main Set
 - 24kg x 3 minutes
 - 10 rpm

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

Clients, Lunch....

Incline DB
 10x 55, 65, 75, 80#
CloseGrip Pullup - 2" bar
 x8, 8, 8, 8
SB Plank Cirles (r/l)
 x8, 8, 8, 8

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

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

Lat. DB Raise w/ Fat Gripz
 10x 15, 20, 20, 20#

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

Wrist Roller
 x24, 28, 32, 36kg

Wednesday - Oct. 3

Dynamic Warm-up / Jump Rope 2 minutes

Squat
 - 10x 45, 135#
 - 5x 185#
 - 20x 225# - 4 breathes at the top of each rep

Client...

18" box squat
 3x 225, 275, 275, 275#

Clients....

Tuesday - Oct. 2

LongCycle
 - 16kg @ 10 minutes
 - 10 rpm

Client....

Sandbag Get-up
 - 60# @ 10 minutes
 - 52 reps total

SB Crunches
 x30, 30, 30

Clients...

Sunday - Sept. 30

Road Bike w/ Josie
 - Holmes County Trail + a few roads
 - 40.49 miles
 - 2:18:03
 - 17.6 aveMPH
 - 364 ft. of elevation
 - aveHR 111
 - maxHR 131
 - legs felt surprising good, but we were both glad to have chosen to ride the flat Holmes County Trail.

Road Run off the bike
 - 1.64 miles
 - 15:14
 - 9:17 pace
 - 42 ft. of elevation
 - aveHR 139
 - maxHR 147
 - Keeping Josie use to the run after the bike.  She is 2 weeks out from her first full Ironman in Louisville, Kentucky.  Feet and legs felt like shit the first 8-9 minutes but were actually feeling better by the end.  

Saturday - Sept. 29

Akron Marathon
 - part of the Team Bracken, Trample ALS team
 - Steve was diagnosed in 2012 with ALS and they needed support.  An all female team was doing the pushing, I was there to lift and help Steve when he needed to use the bathroom or get up to stretch.
 - 26.80 miles
 - 5:08:56
 - 11:31 pace
 - 848 ft. of elevation

These girls were running fast.  That 11:31 pace included all our stoppage time.  When the chair was moving, our splits were around 10 minute pace and hit 8 minute pace routinely on the downhills.  I guess that is what you get when most of these women are Boston Marathon qualifiers.  I could have used much better run training leading into this, but was very happy to complete it on the banked fitness of earlier this year. 

Friday - Sept. 28

Ashland University throwers circuit here at Durniat Strength

10 stations
 - 1 minute of work / 2:05 rest
1) Sandbag over bar - 120, 150, 200, 250, (failed to pick the 300#)
2) Endless Rope
3) Truck Knee Tucks
4) Overhead Medley - 110# log, 165# Andrew's Axle, 220# axle with truck tires, 200# log (cleaned, but not lockout on press)
5) Arm-Over-Arm Rope pull - sled+205#
6) 150 yds. Farmers walk with 32kg
7) Sandbag Clean + Throw @ 60#
8) Sandbag Bear Crawl @ 80#
9) Overhead Lunge Walk w/ 50# Surge
10) Mace Slams on tire

Always a fun time have these athletes over every fall.