Friday - Sept. 18

Erg
 - 20 minutes
 - drag #6
 - 4842m
 - 2:03.9 ave500m
 - aveHR 131
 - maxHR 138

Recumbent Bike
 - 20 minutes
 - level 8/20
 - distance 4.84
 - aveHR 126
 - maxHR 140

Smooth and steady today.  100 mile road bike ride coming on Sunday.  Interested to see my aveHR and maxHR on this ride.  It is nice that today's 40 minutes is now an easy relaxing day.  One year ago this would have been a big cardio day for me and my HR would have spiked much higher.

Thursday - Sept. 17

Climbing on the wall.
 - felt good to be on the wall again.  Forearms pumped WAY to quickly, but it will improve.  I was happy with my balance and hip/footwork placement.
 - climbed before and again after lunch.
 - need to up my game before Seneca Rocks in a couple of weeks.

Wednesday - Sept. 16

Overhead Squat
 - 3 x 10 @ 50kg
Lunge (r/l)
 - 3 x 10 @ 45#
Deadlift
 - 3 x 10 @ 85kg
Seated Calf Raise
 - 10 @ 70, 105, 105#
Fire Hydrants
 - 3 x 25 (r/l)

Recumbent Bike
 - 30 minutes
 - level 7/20
 - distance 7.83
 - 124 aveHR
 - 140 maxHR

Tuesday - Sept. 15

Erg #5
 - 30 minutes
 - 7533m
 - 1:59.5 ave/500m
 - 139 aveHR
 - 153 maxHR

KB Snatch @ 16kg
 - 10 minutes
 - switch arms every minute
 - 20 rpm
 - 144 aveHR
 - 152 maxHR

First time wearing a HRM during a snatch set.  Happy that my HR stayed moderate.  Everything felt smooth today and I believe after about a year of adding in cardio work I am definitely feeling a difference.  Bodyweight remains in the 220-225# area.

Monday - Sept. 14

Air-Dyne Bike
 - 40 minutes
 - 12.83 distance
 - 132 aveHR
 - 142 maxHR

Keeping this week all aerobic.  A de-load week from the high rep pushups and pullups.

Thursday - Sept. 10

Upper Body Pyramid
 - 1 to 10, 10 to 1
 - pullups x1
 - pushups x2
 - situps x3
 - dips x2

Flutter Kicks x 100
Leg Lifts x 100

8-count Burpee x 25

Neck exercise
 x 40 all directions

Erg
 - drag #4
 - 30 minutes
 - 7163m
 - 2:05.6 ave500m
 - 133 aveHR
 - 141 maxHR

Wednesday - Sept. 9

Overhead Squat
 - 3 x 15 @ 50kg
Lunge (r/l)
 - 3 x 15 @ 45#
Bounding
 - 2 x 10
Side-to-Side Hurdle Jumps
 - 2 x 20 (r/l) @ 18"
Single Leg Calf Raise
 - 3 x 20 (r/l)
Fire Hydrants
 - 3 x 50 (r/l)

Sprints
 - 20m x 5
 - 40m x 5
 - 60m x 5
 - 100m x 4
 - 200m x 2
 - 440m x 1

Neck exercises
 x 40 all directions