Wednesday - Oct. 14

Agility Ladder warm-up

Fr. Squat
 - 3 x 15 @ 65kg
Lunge (r/l)
 - 3 x 15 @ 65#
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 6" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 3 x 20 @ 45#
Fire Hydrants
 - 3 x 50 (r/l)

Tuesday - Oct. 13

Keeping it cardio again today.  For some reason I am not able to fully straighten my right arm, missing the last 2-5 degrees of extension.  There is some mild inflammation in the lower triceps area.  Discomfort is less this morning, but better to wait/rest before testing it.  I'll continue to stretch the surrounding musculature.

Erg
 - drag #5
 - 30 minutes
 - 7758m
 - 1:56.0 ave500m

Break for a client

Recumbent Bike
 - 30 minutes
 - level 8/20
 - 7.20 distance

Monday - Oct. 12

Road Run
 - 5.6 miles
 - 53:30
 - 9:33 pace

Heart rate watch died at mile 1.5 and phone is not tracking me either.  Technology 0 - Andrew 2.

Longest run in a long while.  Felt smooth the whole time.

Saturday - Oct. 10

Mountain Bike Race
 - Vultures Knob Team Challenge

Four events;
1) 1 lap of a completely re-routed cross country course (48:45),
2) downhill course,
3) hill climb (0.5 miles, 4 minutes),
4) short course relay (1 mile each x 3 laps total)

Definitely a good fun time.  Also a nice reminder that I still have a ways to go in the fitness department.  There were some very good riders present and I was not able to hang with them.  However, I'm still in much better shape than last year at this time, with a solid plan for better fitness going forward.

Thursday - Oct. 8

20 Rounds - on 2 minute interval
 - 8 x Triceps Pushup
 - 8 x Situp
 - 8 x Pushup
 - 8 x Reverse Crunch
 - 8 x Wide Pushup
 - 8 x 1/2 Situp

Pullups
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Later in the afternoon.....

Single arm hang
 x10 r/l (between 15-25sec. each)

Thursday - Oct. 1

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

Flutter Kicks x 100
Leg Lifts x 100

Neck exercise
 x 40 all directions

Seated Calf Raise
 - 10 x 70, 105, 115, 115#

1-arm Pullup assistance work
 - Single arm Pulldown 6x 100, 110, 110#
 - 1-arm Ring Row x 5, 5

Wednesday - Sept. 30

Overhead Squat
 - 15 @ 55kg
Fr. Squat
 - 2 x 15 @ 65kg
Lunge (r/l)
 - 3 x 15 @ 65#
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops
 - 2 x 20 (r/l)
Single Leg Calf Raise
 - 3 x 20 (r/l)
Fire Hydrants
 - 3 x 50 (r/l)

Sled Pushes
 - 2x60 feet
 - empty sled (100#), 35, 70, 105, 140, 175#