Tuesday - Aug. 9

Road Run
 - 3 miles
 - 26:02
 - pace 8:25
 - aveHR 149
 - maxHR 165

Erg
 - 45 minutes
 - 10,644m
 - 2:06.8 ave500m
 - aveHR 145
 - maxHR 183

Road Run
 - 3 miles
 - 28:00
 - pace 9:07
 - aveHR 154
 - maxHR 172

Hello cardio. Wow, but feel good.

Monday - Aug. 8

DB complex warm-up @ 15#
 - squat, curl, press, french press
 - x15 reps

Erg
 - 5000m
 - 18:18.9
 - 1:49.9 ave500m
 - drag #5
 - aveHR 97
 - maxHR 107  (these HR numbers can't be accurate)

12.5# weight vest
 - Pushup in 2 minutes: 65
 - Situps in 2 minutes: 55
 - Pullups: 12

Road Run - no weight vest
 - 1.8 miles
 - 14:27
 - pace 7:57
 - aveHR 156
 - maxHR 170
 - legs felt heavy, but pace wasn't too bad

Saturday - Aug. 6

Road Bike 

 - 52.57 miles

 - 2:59:36

 - 17.56 aveMPH

 - ave cadence 83

 - normalized power 207.9

 - aveHR 148

 - maxHR 187

Met with Greg in Hinckley for a rucking workout

5 Rounds

 - 10 sandbag get ups @60#

 - run 200yds with 60# sandbag

 - 10 push-ups 

 Time : 19:50

Ruck with 35# packs 6.5 miles.

 - Time: 2:02:04

4 Rounds (with rucks on)

 - 6 squats + 60# sandbags

 - step ups on picnic table bench x15(r/l)

 - 10 push-ups

Time: 12:50

Friday - Aug. 5

Jump Rope - 2 minutes
Dynamic Warm-up

Pull-ups x2, 4, 6, 8, 10

 - regular

 - reverse

 - close

 - wide

 - neutral

Push-ups x20, 30, 40, 50, 50, 40, 30, 20

Sit-ups x40, 60, 80, 100, 100, 80, 60, 40

Dips x15, 20, 25, 30, 30, 25, 20, 15

Thursday - Aug. 4

KB Snatch Set
 - 10 minutes, single arm switch
 - 20kg
 - 20 rpm

Back Squat (off 145kg max)
 5 x 65, 80kg
 5 x 94kg
 5 x 109kg
 5+ @ 123kg x 8

GHR x 5, 5, 5 - all assisted. humbling

SuperSet - no weight vest
 - squat 4x20
 - lunge (r/l) 4x20

Double Leg Bound
 - 3x20

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 5 x 45, 70, 115, 125, 135#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

Tuesday - Aug. 2

Jump Rope 2 minutes
Dynamic Warm-up

Front Squat (off 120kg max)
 5 x 60, 78kg
 5 x 90kg
 3 x 102kg
 1+ @ 114kg x 1

Trap Deadlift (off 230kg max)
 5 x 95, 150kg
 5 x 173kg
 3 x 196kg
 1+ @ 219kg x 1

FBBC 2-3/8" Axle Deadlift, double overhand(off 165kg max)
 5 x 75, 107kg
 5 x 124kg
 3 x 140kg
 1+ @ 157kg x 1.5

Single Leg Deadlift
 8 x 24, 24, 28kg

SuperSet - 30# weight vest
 - squat 4x20
 - lunge (r/l) 4x20

Double Leg Bound
 - 3x20

Side-to-side Hurdle hop - 12"
 - 3x20

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

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

After Work

Mountain Bike Reagan Park, Medina
 - 8.3 miles
 - 1:00:44
 - aveHR 139
 - maxHR 169
 - first time riding this trail. Extremely flat which was nice for my legs after all the lifting.  Still felt solid and was nice to handle the bike off-road again.

Monday - Aug 1

Pull-ups x2, 4, 6, 8, 10

 - regular

 - reverse

 - close

 - wide

 - neutral

Push-ups x20, 30, 40, 50, 50, 40, 30, 20

Sit-ups x40, 60, 80, 100, 100, 80, 60, 40

Dips x15, 20, 25, 30, 30, 25, 20, 15

Arm Haulers 2x75

Lateral arm raise to overhead 2x75

Neck exercises - 2x40

DB Shrugs @50# - 2x40

Sandbag Get-up
 - 10 minutes
 - 60# bag
 - 50 reps, never setting the bag down to the ground