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#