Sunday - Dec. 30

Trail Run
 - Mohican State Park
 - 12.58 miles
 - 2:22:06
 - 11:18 pace
 - 1206 ft. of elevation
 - first 4-miles and last 2 -miles with Josie

Lunch....

Hike w/ friends and their kids
 - Wooster Memorial Park
 - 1.29 miles
 - 45:33
 - 71 ft. of elevation

Friday - Dec. 28

Road Bike
 - 23.78 miles
 - 1:31:15
 - 15.6 aveMPH
 - 1426 ft. of elevation
 - aveHR 131
 - maxHR 151
 - definitely felt yesterdays squats during the ride.

Lunch, Clients....

Treadmill
 - 10 minutes
 - 2.0% incline and 7.0 mph
 - 1.15 miles
 - aveHR 145
 - maxHR 153
 - had to slow the pace down today but it felt decent once i was moving again.

Thursday - Dec. 27

Dynamic Warm-up + Jump Rope 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 152
 - maxHR 162

Squat
 10x 45, 135#
 3x 185, 225#
 20x 265# - 4 breathes at the top of each rep
 - better than last week but still very much working

18" box Squat
 3x 275, 315#

Barbell RDL
 10x 60, 70, 80, 90kg

Clients, Lunch, Clients.....

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 12kg kettlebells

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

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 5.34 miles
 - 59:24
 - 11:08 pace
 - 636 ft. of elevation

Wednesday - Dec. 26

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 154
 - maxHR 165

Bench Press
 10x 45, 135, 185, 205, 185#
Thick Bar pullup - 2"
 x10, 10, 10, 10, 10
Decline Situp #1
 x25, 25, 25, 25, 25

Clients....

Incline DB
 10x 55, 65, 65, 65#
Reverse Grip Pullup - 2"
 x10, 10, 10, 10
Russian Twist @ 8kg
 x20, 20, 20, 20

Tuesday - Dec. 25

Hike w/ Josie and the pups
 - Wooster Memorial Park
 - 3.41 miles
 - 1:06:59
 - 335 ft. of elevation

Saturday - Dec. 23

Trail Run w/ Josie
 - Hawthorne Park, Terra Haute, IN
 - 3.06 miles
 - 32:46
 - 10:42 pace
 - 145 ft. of elevation

Friday - Dec. 21

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 149
 - maxHR 161

Pool Swim
 - 5x 100yds on 2:30
 - 250yds w/ pull buoy
 - 2x 50yds on 1:30
 - 850yds total

Lunch.....

12 Days of Xmas WOD w/ Andy
 - 82# sandbag
1x Thruster
2x High Pull
3x Pushup
4x Lateral Bag hop
5x Burpee
6x Front Rack Lunge
7x Swing
8x Bear Hug Squat
9x Ground to Shoulder
10x Back Squat
11x Shoulder to Shoulder Press
12x Get-up
 - Total Time: 36:13

Thursday - Dec. 20

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 153
 - maxHR 165

Clients....

Pool Swim
 - 1050yds total
 - 27:44 total time
 - various 100s and one 150yds swim.  With and without pull buoy
 - nothing 'felt' right from the beginning but my 100yds splits were solid (1:45-1:55).  Tried to forget about yardage and just focused and breathing (blowing bubbles) and my balance/body position in the water.

Lunch, Clients.....

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 5.53 miles
 - 59:54
 - 10:49 pace
 - 700 ft. of elevation

Wednesday - Dec. 19

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 147
 - maxHR 159

Client...

Bench Press
 10x 45, 135, 185, 205, 185#
Thick Bar pullup - 2"
 x10, 10, 10, 10, 10
Decline Situp #2
 x25, 25, 25, 25, 25

Incline DB
 10x 55, 65, 65, 65#
Reverse Grip Pullup - 2"
 x10, 10, 10, 10
Russian Twist @ 8kg
 x25, 25, 25, 25

Clients.....

Tuesday - Dec. 18

Dynamic Warm-up + Jump Rope 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 160
 - maxHR 170

Squat
 10x 45, 135#
 3x 185, 225#
 20x 265# - 4 breathes at the top of each rep
 - that was challenging today

18" box Squat
 3x 275, 315, 315#

Client, Lunch, Clients.....

Barbell RDL
 10x 60, 70, 80, 90kg

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

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

After Work......

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.07 miles
 - 27:44
 - 9:02 pace
 - 283 ft. of elevation

Monday - Dec. 17

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.31 miles
 - aveHR 149
 - maxHR 159

Clients....

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 10 rpm
- Main Set @ 16kg
   - 10 minutes
   - 10rpm

Sunday - Dec. 16

Gravel Roads on our mountain bikes
 - with Randy and John
 - 38.7 miles
 - 3:44:09
 - 10.4 aveMPH
 - 3832 ft. of elevation
 - aveHR 129
 - maxHR 164

Friday - Dec. 14

Brute Force sandbag wod w/ Andy
 - 20 minute AMRAP
  - Fr. Rack Lunge x4 total
  - Push Press x6
  - Front Squat x8
  - Bearcrawl Drag x10 pulls
 - 82# bag for all
 - 10 total rounds + 6 reps

Clients....

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.31 miles
 - aveHR 158
 - maxHR 169
 - definitely harder after the circuit and at the end of the week

Thursday - Dec. 13

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.31 miles
 - aveHR 143
 - maxHR 154

Jump Rope 2 minutes

KB LongCycle
 - warm-up @ 12, 16, 20kg - 2minutes @ 8 rpm
- Main Sets @ 24kg
   - 5 minutes @ 8rpm
 - rest 7 minutes
 - 2 minutes @ 8 rpm
 - bells moving well but mentally tired and 'just not wanting to'
 - 5 minutes with 24s is still a strong day but I was thinking 3x 5 minutes at the start. 

Lunch, Clients....

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 5.17 miles
 - 54:29
 - 10:32 pace
 - 580 ft. of elevation

Wednesday - Dec. 12

Treadmill
 - 20 minutes
 - 2.0% incline and 8.0 mph
 - 2.64 miles
 - aveHR 156
 - maxHR 167

Pool Swim
 - Wooster HS
 - 10x 100yds. on 2:30 (all sets completed between 1:51-1:58)
 - no pull buoy today and all breathing continues to be every 3rd stroke.  Improvements being made but its still work.

Lunch, Clients.....

Spin Bike
 - 40 minutes
 - aveHR 120
 - maxHR 137

Clients....

Tuesday - Dec. 11

Dynamic Warm-up + Jump Rope 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 152
 - maxHR 162

Squat
 10x 45, 135#
 3x 185, 225#
 20x 255# - 4 breathes at the top of each rep

18" box Squat
 3x 255, 275, 315#

Barbell RDL
 10x 60, 70, 80kg

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

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

Pool Swim
 - Wooster HS
 - 4x 500yds. on 60 sec. rest w/ pull buoy (10:05, 10:26, 10:42, 10:23)
 - 44:41 total time

Lunch....

Spin Bike
 - 30 minutes
 - aveHR 108
 - maxHR 123

Clients...

Monday - Dec. 10

Dynamic Warm-up + Jump Rope - 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 156
 - maxHR 165

Client.....

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - 12rpm
 - 120 total reps in 10 minutes
 - definitely still feeling the grip fatigue from Saturday.  Last 4-5 minutes were a challenge and forearms are now super pumped.

After Work....

Trail Run w/ Josie, Cooper and Kilo
 - Wooster Memorial Park
 - 3.05 miles
 - 28:20
 - 9:17 pace
 - 296 ft. of elevation
 - 1st mile as a group (11:25 pace) then 2 solo (8:25 pace)

Saturday - Dec. 8

The Last Gripmas Carol
 - Underground Strength in Crooksville, Ohio

20mm Block set gripper
 - 150, 160 - good
 - missed 170, 165

2 Hands Pinch
 - 54mm width
 - 187, 202, 222# - good
 - missed 232

Axle DL
 - 370, 408, 428# - good
 - missed 450

Silver Bullet Hold
 - 3.5 gripper
 - 20 seconds

Rolling thunder handle
 - 236 - good
 - missed 242

Medley
 - 29 points
 - missed quite a few items that were easy in the past; sledge levers, plate and block pinches

Overall a great day with friends and my personal lifts were somewhat better than expected but frustrating to see the fall.  However, my focus has been on the endurance sports which I continue to enjoy and pursue with effort.

Friday - Dec. 7

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 154
 - maxHR 163

Brute Force sandbag challenge
 - 4 Rounds
 - 400m run (8x 25m down/back)
 - 15x Thruster
 - all with 82# sandbag
 Time: 17:58

Thursday - Dec. 6

Dynamic Warm-up + Jump Rope - 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 148
 - maxHR 162

KB LongCycle
 - warm-up @ 12, 16, 20kg - 2minutes @ 8 rpm
- Main Set @ 24kg
   - 7 minutes
   - 8rpm
 - 56 total reps in 7 minutes

Rest 9 minutes

LongCycle
 - 3 minutes @ 24kg
 - 10 rpm

Rest 7 minutes

LongCycle
 - 1 minute @ 24kg
 - 12 rpm

Clients....

Pool Swim
 - Wooster HS
 - 3x 500yds. on 60sec. rest (9:56, 10:17, 10:23) - w/ pull buoy
 - 32:52 total time

Lunch, Clients....

Spin Bike
 - 51 minutes
 - aveHR 104
 - maxHR 117

Clients...

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.98 miles
 - 44:39
 - 11:12 pace
 - 669 ft. of elevation

Wednesday - Dec. 5

Jump Rope - 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 158
 - maxHR 169
 - goal is to make time for a 10minute treadmill run each work day

Spin Bike
 - 30 minutes
 - aveHR 122
 - maxHR 135

Lunch, Clients.....

Tuesday - Dec. 4

Dynamic Warm-up + Jump Rope 2 minutes

Squat
 10x 45, 135#
 3x 185, 225#
 20x 255# - 4 breathes at the top of each rep

18" box Squat
 3x 255, 275, 315, 335#
 1x 355, 380, 405#

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.....

After Work.....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 3.13 miles
 - 31:35
 - 10:05 pace
 - 273 ft. of elevation

Monday - Dec. 3

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - 12rpm
 - 120 total reps in 10 minutes

Clients, Lunch, Clients.....

Rolling Thunder
10x 90#
5x 135#
2x 180#
8+ @ 210# x 5+2+1(left) x 1+ 8 hops done as singles(right)

Wrist Roller
 @ 24, 24, 24kg

Sunday - Dec. 2

Road Bike w/ Josie
 - 26.87 miles
 - 1:47:50
 - 15.0 aveMPH
 - 1225 ft. of elevation
 - aveHR 123
 - maxHR 153
 - nice sunny and warm, but a bit of wind.