Friday - Aug. 16

GoRuck challenge week #3

One person rucks 400m while the other exercises:
 - squats
 - plank hold
 - lunges
 - flutter kicks

1-mile team ruck carrying 110# sandbag.  Rotated carrying the bag as needed.
 - 

Wednesday - Aug. 14

Road Run
 - 3.38 miles
 - 27:09
 - 8:02 pace
 - 180 ft. of elevation
 - aveHR 152
 - maxHR 172

Client, Lunch, Clients.....

20 minutes - add 2 reps each round
 - 2x Sandbag Get-up @ 60#
 - 2x Broad Jump
 - 2x Obliques Leg Raise
 - 2x Sandbag Thruster @ 60#
 - 6 Full rounds completed

Rest 5 minutes

10 minutes
 - 9x Pushup + Drag @ 60#
 - 8x Side Monkey @ 60#
 - 7x Tuck Jumps
 - 6x Front Squat @ 60#
 - 4 Total Rounds

Tuesday - Aug. 13

Road Run
 - 6.42 miles
 - 57:25
 - 8:56 pace
 - 308 ft. of elevation
 - aveHR 141
 - maxHR 165

Monday - Aug. 12

Barbell Clean+Push Jerk
 - 30x 135#
1-mile Run
 - 1.05 actual - 8:19
10x Rope climbs using feet - 12'
1-mile run
 - 1.05 actual - 8:10
100x burpees
Total Time: 37:08

This was sent over by Mark Valenti as a fun challenge.  The C+J's went better than expected.  Would have liked the runs sub-8 minutes but I can't complain.  Rope climbs kicked butt, as did the burpees.  100x burpees at the end of all that while trying to move quickly is a lot.  Needing a slow jog day tomorrow to rest from the lifting and stay in line with my ultra endurance goals.  This stuff is fun and feels like a workout but doesn't replace the diligent time on feet moving.

Sunday - Aug. 11

GoRuck challenge workout w/ Andy and TJ - 30# rucks
 - 400m partner carry - Andy and I each carried each other 200m, Tj carried a 110# sandbag
 300x ruck swing (everyone did 150x)
 300x sit-up (everyone did 150x
 200x lunges w/ rucks (everyone did 100x)
 200x overhead press w/ rucks (everyone did 100x)
 - 400m partner carry - TJ carried me 100m, Andy and I carried each other 150m, lone man carried everyone else's gear.

Finished with an extra 50yds carry of Andy plus both of us wearing our 30# rucks. That one was a challenge.  

Saturday - Aug. 10

Bike pacer for the Akron Half Marathon
 - 13.36 miles
 - 1:23:57
 - aveHR 86
 - maxHR 120

Kayaking w/ Josie, Greg and Jenn
 - Hinckley Lake
 - 3.27 miles
 - 1:24:10

Friday - Aug. 9

4 Rounds - 40sec. Work / 20sec. Rest - 60 sec. rest at end of each round
 - Single Leg DL @ 80#
 - 1-arm Press @ 40#
 - Lunge Jumps @ 40#

800m Run
40x Lunge @ 80#
20x Thurster @ 80#
40x Fr. Rack Lunge @ 80#
800m Run

10-8-6-4-2-4-6-8-10
 - Swing Squat @ 80#
 - Bear Crawl @ 80#

Thursday - Aug. 8

18 minutes
 - 4x Clean
 - 6x Front Squat
 - 8x Lateral Lunge
 - 10x Around the World
 - 12x Hollow Rocks
 - 30sec. High Plank

15 minutes
 - 6x Burpee Deadlift
 - 6x Clean
 - 5x Push Press
 - 5x Shoulder
 - 4x Situp
 - 4x Pike-Up
 - 200m Run

After Work.....

Trail Run
 - Wooster Memorial Park
 - 5.11 miles
 - 57:08
 - 11:11 pace
 - 511 ft. of elevation
 - aveHR 151
 - maxHR  173

Wednesday - Aug. 7

5 Rounds
 - 200m sandbag run @ 60#
 - 2x - 5 pullups
         - 10 pushups
         - 15 squats

Clients....

4 Rounds
 400m run
 4x pullup
 4x pushup and drag @ 110#
 4x sandbag clean @ 110#
 4x lateral burpee

Lunch, Clients.....

Tuesday - Aug. 6

Road Run
 - 2.4 miles
 - 18:25
 - 7:40 pace
 - 106 ft. of elevation
 - aveHR 149
 - maxHR 171

3 Rounds
 - 12x Reverse Lunge and overhead press @ 60# bag
 - 20x russian twist @ 40# bag
 - 12x toes-to-bar
 - 20x 2-arm KB swing @ 36kg

9 minutes @ 80# bag.  Add a rep each round
 - 1x shoulder and squat
 - 1x back squat
 - 1x front squat
 - completed through 6x each

Monday - Aug. 5

Road Run
 - 1.06 miles
 - 8:45
 - aveHR 137
 - maxHR 151

3 Rounds - Every minute on the minute - 80# bag
 1) 10x RDL
 2) 8x squat clean
 3) 6x thruster
 4) sprint 200m
 5) rest

50-40-30-20-10
 - lateral hops
 - 2-arm Swing @ 36kg
 - sandbag bear crawl @ 80# in meters 50m-40m-30m-20m-10m

Clients, Lunch, Clients.....

After Work....

Open Water Swim w/ wetsuit
 - Prairie Lane park
 - 2607 yds. (1.48 miles)
 - 2:04 /100yds pace
 - 54:03
 - aveHR 123
 - maxHR 148

Saturday - Aug. 3

St. Jude charity 5k fun run
 - 3.11 miles
 - 28:54
 - 9:19 pace
 - 128 ft. of elevation
 - aveHR 146
 - maxHR 164

Friday - Aug. 2

Road Run
 - 1.35
 - 11:07
 - 8:15 pace
 - 43 ft. of elevation
 - aveHR 145
 - maxHR 158

Partner workout - each person does have the reps.  One works while one rests.

100 burpees (no pushup) w/ ruck (35#)

4 Rounds
 - 24x ruck swings
 - 64x pushup (no ruck)
 - 24x ruck squats
 - 64x situps (no ruck)

100 burpees (no pushup) w/ ruck (35#)

Thursday - Aug. 1

After Work....

Trail run w/ group
 - Wooster Memorial Park
 - 5.99 miles
 - 1:01:30
 - 10:17 pace
 - 794 ft. of elevation
 - aveHR 151
 - maxHR 178

Pace definitely felt faster then 10:17, but that is still faster than the 11-11:30 that this group typically does.  I was feeling on the hills it but did recover in the flats and held onto the lead group of 2.