Friday - Nov. 30

Jump Rope 2 minutes

Erg - drag #6
 - warm-up - 10 minutes
 - 1:53.8 ave500m
 - 2636m

Main Set
 - 2000m
 - 6:44.9
 - 1:41.2 ave500m
 - aveHR 165
 - maxHR 175
 - Robo and Cyborg from Sorinex were doing an end of the month challenge, so I naturally jumped in the fun.
 - definitely has been a while since pulling that hard.  Would have liked to be under 6:40, but I really can't complain to do this on no recent erg training.

Lunch.....

With / Andy P.
 - Brute Force Sandbag Weekly WOD
 - Every Minute on the Minute
 - Odd minutes - 2x Clean+Press and 25m down/back run with 82# bag
 - Even minutes - Sandbag Burpee x2 +2 additional reps each round
 - 11 total rounds plus 8 burpees in the 12th

Because that wasn't enough we chose to do another Brute Force Sandbag workout
 - 6 Rounds w/ 1 minute rest between rounds
 - 200yds sprint
 - Clean x5
 - Lunge x10 total
 - Press x5
 - Squat x10
 - lifts were done as AMRAP each round
 - my reps/round were as follows: 29, 34, 34, 27, 30, 30
 - 184 total reps

Rolling Thunder
10x 90#
5x 135#
3x8 @ 190# on 3:00 timer - right arm was just small hops last 5 reps

Thursday - Nov. 29

Dynamic Warm-up / Jump Rope 2 minutes

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

Main Sets - 12 minutes rest between
 - 32kg x  3minutes, 20 sec. @ 6 rpm - 20 reps total.  Almost pooped my shorts.
 - 28kg x 1 minutes @ 8 rpm - in my head and off my rhythm.  Changing it up.

1-arm LongCycle
 - 2 minutes @ 28kg x 12 rpm

Stretching, Lunch....

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 4.55 miles
 - 47:24
 - 10:25 pace
 - 755 ft. of elevation

Wednesday - Nov. 28

Spin Bike
 - 30 minutes
 - aveHR 120
 - maxHR 142

Pool Swim
 - Wooster HS
 - 2x 200yds w/ pull buoy
 - 6x 100yds on 2:15 w/ pull buoy
 - continued working on breathing every 3rd stroke which went well

Lunch

Tuesday - Nov. 27

Dynamic Warm-up + Jump Rope 2 minutes

Squat
 10x 45, 135#
 5x 205#
 20x 245# - 4 breathes at the top of each rep

18" box Squat
 3x 245, 275, 315, 315#

Lunch, Clients.....

Barbell RDL
 10x 50, 60, 70, 80kg

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 50#

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

Clients......

Spin Bike
 - 45 minutes
 - aveHR 133
 - maxHR 149

Clients.....

After Work.....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.23 miles
 - 18:45
 - 8:24 pace
 - 203 ft. of elevation
 - definitely my fastest pace on this route.  Using Tuesday as a shorter, faster run but need to add back in a longer, slower run to my week.

Monday - Nov. 26

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 13 rpm
- Main Set @ 16kg
   - 10 minutes
   - 13rpm
 - 130 total reps in 10 minutes
 - definitely pushing the last 3 minutes.  Heavy breathing but stayed smooth.

Clients, Lunch, Clients....

Friday - Nov. 23

Road Run
 - 2-mile / 2-hour Tryptophan Run w/ Vertical Runner
 - I did 3 laps of the 2ish mile loop
 - 5.94 miles
 - 49:11
 - 8:17 pace
 - 249 ft. of elevation

Thursday - Nov. 22

Morning Hike w/ Josie and the pups
 - Wooster Memorial Park
 - 3.20 miles
 - 1:03:18
 - 248 ft. of elevation

Wednesday - Nov. 21

Dynamic Warm-up / Jump Rope 2 minutes

KB LongCycle
warm-up - 1 minute @ 10rpm x12, 16, 20, 24kg

Main Set
 - 1 minute Work/Rest @ 10 rpm x 12 sets
 - 28kg
 - this was challenging today, but I got through it

Rolling Thunder (r/l)
10x 90#
5x 135#
5x8 @ 172.5# on 3:00 timer

Tuesday - Nov. 20

Dynamic Warm-up + Jump Rope 2 minutes

Agility Ladder

Squat
 10x 45, 135#
 5x 205#
 20x 245# - 4 breathes at the top of each rep

18" box Squat
 3x 245, 275, 315#

Barbell RDL
 10x 50, 60, 70, 80kg

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 50#

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

Clients......

After Work.....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.29 miles
 - 20:18
 - 8:51 pace
 - 178 ft. of elevation

Monday - Nov. 19

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 8minutes @ 12rpm, then 2minutes @ 13 reps
 - 122 total reps in 10 minutes

Spin Bike
 - 60 minutes
 - aveHR 135
 - maxHR 155

Lunch, Clients....

Thursday - Nov. 15

Dynamic Warm-up + Jump Rope 2 minutes

KB LongCycle
warm-up - 1 minute @ 8rpm x12, 16, 20, 24kg

Main Set
 - 1 minute Work/Rest @ 8 rpm x 12 sets
 - 28kg
 - went way smoother than I thought this might
 - but I am feeling the work after some rest

After Work...

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.92 miles
 - 29:13
 - 10:00 pace
 - 477 ft. of elevation

Monday - Nov. 12

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 2minutes @ 10rpm, then 6minutes @ 12rpm, last 2minute 13 reps
 - 118 total reps in 10 minutes

Sunday - Nov. 11

Trail Run w/ Josie
 - Hawthorne Park, Terre Haute, IN
 - 2.97 miles
 - 31:26
 - 10:42 pace
 - 230 ft. of elevation
 - a nice crisp morning jog.  Josie and a girlfriend are looking at their first 50k trail run this coming May and this is the 5k (almost got it right) course that they would loop.

Friday - Nov. 9

Pool Swim
 - Wooster HS
 - 10x 100 yds. - working on breathing every other stroke as opposed to my usual every stroke
 - faster than usual but out of breath because I don't always relax and exhale fully under water.

Thursday - Nov. 8

Jump Rope - 2 minutes

Agility Rings
 - Double Leg x6, Single Leg x6 (r/l)

KB LongCycle 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
 6x 12, 16, 20, 24, 28, 32, 36kg
 7x 12, 16, 20, 24, 28, 32, 36kg
 8x 12, 16, 20, 24, 28, 32kg

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.87 miles
 - 44:23
 - 11:28 pace
 - 629 ft. of elevation

Wednesday - Nov. 7

Jump Rope - 2 minutes

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

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 Press
 10x 55, 65, 70, 75#
Reverse Grip Pullup - 2" bar
 x8, 8, 8, 8
Plank
 x60sec., 60sec., 60sec., 60sec.

Clients, Lunch, Clients.....

Tuesday - Nov. 6

Dynamic Warm-up + Jump Rope 2 minutes

Agility Ladder

Squat
 10x 45, 135#
 5x 205#
 20x 245# - 4 breathes at the top of each rep
 - felt very strong today.  Everything was locked down and on point.

18" box Squat
 3x 245, 275, 315, 335#

Barbell RDL
 10x 50, 60, 70, 80kg

Surge Overhead Walking Lunge
 3x 8(r/l) @ 50#

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

Lunch, Clients, Vote, Clients.....

After Work.....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.16 miles
 - 19:43
 - 9:07 pace
 - 144 ft. of elevation

Monday - Nov. 5

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 4minutes @ 10rpm, then 5minutes @ 12rpm, last minute 13 reps
 - 113 total reps in 10 minutes

Rolling Thunder
10x 90#
5x 135#
3x 180#
 x10+ (r/l) @ 200#
    - Left x 11
    - Right x 5, 2, 1, 1, 1

Clients, Lunch, Clients....

Sunday - Nov. 4

Ruck Hike w/ Josie, Joe and pups
 - Wooster Memorial Park
 - 35-40# ruck
 - 5.39 miles
 - 1:47:30
 - 664 ft. of elevation
 - explored a new trail that is being cut in.  Very nice day outside.

Saturday - Nov. 3

Rich Dalessandro Memorial 5k Run
 - Dalton, OH

Warm-up
 - 1.98 miles
 - 17:32
 - 8:52 pace
 - 100 ft. of elevation
 - aveHR 150
 - maxHR 171

Race
 - 3.13 miles
 - 22:22
 - 7:08 pace
 - 161 ft. of elevation
 - aveHR 173
 - maxHR 190

Thursday - Nov. 1

Jump Rope - 2 minutes

KB LongCycle
 - warm-up
 - 2-minutes @ 10 rpm x 12, 16, 20kg

Main Set
 - 5 minutes
 - 24kg
 - 10 rpm
 - i wanted to quit at 3minutes but glad i self-talked myself onto 30sec./5-reps at a time to finish it out. 

Lunch, Clients.....

Wrist Roller
 x24, 24, 24, 24kg

Clients...

Spin Bike
 - 30 minutes
 - aveHR 129
 - maxHR 148

Clients.....

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.15 miles
 - 19:18
 - 9:00 pace
 - 140 ft. of elevation