Wednesday - June 8

Dynamic Warm-up

Front Squat (off 120kg max) - deload
 5 x 48, 54kg
 5 x 60kg
 5 x 66kg
 5 @ 72kg 

Trap Deadlift (off 230kg max) - deload
 5 x 75, 105kg
 5 x 115kg
 5 x 125kg
 5 @ 138kg

FBBC 2-3/8" Axle Deadlift, double overhand(off 180kg max) - deload
 5 x 70, 80kg
 5 x 90kg
 5 x 99kg
 5 @ 108kg

Single Leg Deadlift
 8 x 20, 24, 24kg

SuperSet - no weight vest
 - squat x10, 15, 20
 - lunge (r/l) x10, 15, 20

Double Leg Bound
 x 10, 15, 20

Side-to-side Hurdle hop - 12"
 x 10, 15, 20

Seated Calf Raise
 8 x 45, 70, 105, 115, 115#

Fire Hydrants x100

Neck exercises x35
DB Shrug @50# x35

DB Farmers Walk @50#
 - 2 x 200yds

Afternoon boulder traverse and clipping draws
 - 3:30 on / 6:00 off x 4 sets
 - 6 bolts

Tuesday - June 7

Kettlebell Snatch set
 - 10 minutes, single arm switch
 - 24rpm
 - 20kg
 - last minute was again more of a squat swing to save grip.  Still maintained pace and competition standards.  Super excited about being able to move up in pace today.  Lower temperatures and humidity gave me confidence to go for it.

Dynamic Warm-up

Road Run
 - 3.04 miles
 - 24:30
 - 8:03 pace
 - aveHR 159
 - maxHR 175

Swim
 - 500yds warm-up (just under 10 minutes)
 - 2 x 100 yards crawl warmup
          (rest :30 between 100sets)
 - 4 x 25 yards windsprints resting :30 between lengths
          (swim each length without taking a breathe - took 2 breathes)
 - 4 x 50 yards crawl resting :15 between laps
          (one sighting stroke per length)
 - 4 x 25 yards windsprints resting :30 between lengths
          (swim each length without taking a breathe - took 2 breathes)
 - 4 x 50 yards crawl resting :15 between laps
          (one sighting stroke per length)
 - 100 freestyle warmdown

Monday - June 6

Dynamic Warm-up

Erg - drag #6
 - 2000m
 - 6:32.8
 - 1:38.2 ave500m
 - aveHR 161
 - maxHR 173
 - 369.6 ave watts

Pushups in 2 minutes: 93 (first 70 unbroken)
Situps in 2 minutes: 70
Pullups - 2" bar: 16

Bouldering Wall traversing
 - 2 minutes On
 - 4 minutes rest
 - 2 minutes On

Sunday - June 5

Hike w/ Kilo

 - Wooster Memorial Park

 - 5.97 miles

 - 32# pack

 - 3.37 aveMPH

 - 1:46:18

Nice recovery day activity.

Saturday - June 4

2016 North American Grip Sport Nationals

I wasn't expecting anything spectacular from myself because I have not been doing any grip sport training while I focus on endurance sports.  I weighed in at 220#, but that was after my normal oatmeal breakfast, juice, some trail mix and a pot of coffee during the final morning preparations of hosting the event for the 4th year.

Right hand gripper -20mm block set
 - 165 good, missed 170 twice after, passed on 4th
Left hand gripper
 - 145, 150, 155, missed 160
About where I thought I would be on both hands if I had to guess.

2 hands pinch - 54mm width
 - 181.19, 191.59, 196.91, 201.87 all good
The last lift definitely slid on the way up but I was able to control it and finish.  I may need to try 58mm next time as it felt better warming up, but everything feels better when its light.

2" Double Overhand Axle Deadlift
 - 389.45, 409.3, 422.52, missed 429.14
Well this was the eye-opener of the day for me.  It wasn't my hands, but my hamstrings that gave out.  Slowest deadlifts ever, with some leg shake.  I will definitely be throwing some conventional deadlifts back into the weekly routine and I will use and a new FBBC 2 3/8" axle Andrew Pantke brought up for me.

Internal/External Sledge hammer rotations
 - 1 maybe 2 reps with the 8# (30" handle)
 - Lots of reps with the 6# (30" handle)
Having never tried this event, I really liked it and felt it is an excellent event.  Jedd, Gil, Paul Knight and myself spoke about how to improve the quality in future contests.
I completed most reps with my left arm as I still battle so elbow issues in my right from the reality tv arm wrestling gig a few years back.  Had I trained this event, like most things, it would have been substantially better.

Medley
 - 10 points total
I started with the Blob as is my tradition, it took me a couple of attempts.  Also took me a couple of attempts at the InchDB which drew a few gasps from the crowd, thats never happened before.  Only light items I had to defer to were the 4-tens, Saxon, 2-35s, everything else was a successful heavy item.  The 4-tens were right at the buzzer and I do not believe were completed in time.

Overall a great time seeing some old friends and playing with weights.  I will say the craftsmanship coming from Andrew Pantke (FBBC) and Gil Goodman (Barrel Strength) are tremendous, very attention to detail products that are showing to hold up to heavy abuse, I highly recommend them both.  Next years Nationals will be down in Nashville, Tennessee with Gil Goodman and Maria Bascetta the first Saturday of June, 2017.  Can't wait to see everyone there.

Friday - June 3

10 SuperSets
 - 500m Row - drag#6 (1:38.5, 1:37.2, 1:36.7, 1:35.9, 1:35.4, 1:34.0, 1:33.7, 1:32.2, 1:31.2, 1:29.9)
 - pushups x20
 - hanging knee raise - ab straps x20

Pullups x2, 4, 6, 8
 - regular
 - reverse
 - close
 - wide
 - neutral

Dips
 x 25, 20, 15, 10

Neck exercises x25
DB Shrug @ 50# x25

Wednesday - June 1

Dynamic Warm-up

Front Squat (off 115kg max)
 5 x 60, 75kg
 5 x 86kg
 3 x 98kg
 1+ @ 109kg x 3

Trap Deadlift (off 230kg max)
 5 x 75, 125, 150kg
 5 x 173kg
 3 x 196kg
 1+ @ 219kg x 1

Single Leg Deadlift
 8 x 16, 20, 24kg

30# Weight Vest
 - squat 3x15
 - lunge (r/l) 3x15

Seated Calf Raise
 8 x 45, 70, 105, 105, 105#

Fire Hydrants x50

Later after work.....

Road Bike
 - 23.38 miles
 - 1:08:59
 - 20.3 aveMPH
 - 95 ave cadence
 - HR strap/monitor didn't want to work until after the ride

Transition Time: 2-4 minutes

Road Run
 - 5.0 miles
 - 43:53
 - 8:38 pace
 - paid the price for having trained legs earlier in the day.  Was just happy not to need to walk, cramping was occurring but slowing the pace helped keep it manageable.