Wednesday - Nov. 8

1-arm KB Clean + Jerk
 - 20 minutes, switch arms every minute
 - 24kg @ 12 rpm
 - aveHR 125
 - maxHR 150

Lunch and Client....

Spin Bike
 - 30 minutes
 - aveHR 117
 - maxHR 130

Tuesday - Nov. 7

De-Load Week

Bench Press (285# max)
 10x 45#
 8x 135#
 3x6 @ 170#

Pullups  x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row x10
Renegade Row @32kg x10(r/l)

Pushup x20
Close Pushup x15
Wide Pushup x15
DiveBomber x8

Hanging Knee Raise
 3x 20

Client, Lunch.....

Spin Bike
 - 60 minutes
 - aveHR 121
 - maxHR 133

Monday - Nov. 6

Spin Bike recovery
 - 30:17
 - aveHR 111
 - maxHR 125

Saturday - Nov. 4

Bobcat Trail Marathon
 - Burr Oak State Park
 - 25.63 miles
 - 5:07:23
 - 11:59 pace
 - 2692' of elevation
 - aveHR 154
 - maxHR 174

My goal was to be able to run/jog all the hills and was successful up through mile 16.  At mile-16 I started to walk/hike the uphills but was able to maintain a run/jog on rest.  Overall, very happy with my performance and even more happy with my current recovery. 

Thursday - Nov. 2

Pool Swim
 - Wooster High School
 - 200 yds. warm-up
 - Balance+3 drill - 4x 25 yds.+25yds swim back
 - Side Kick Balance - 4x 25yds+25yds. swim back
 - 3x 100yds swim
 - 3x 100yds w/ pull buoy focusing on high elbow catch
 - 3x 100yds swim

After Work....

Trail run w/ Josie and pups
 - Wooster Memorial Park
 - 22:09
 - 2.24 miles
 - 9:53 pace
 - aveHR 140
 - maxHR 153

Wednesday - Nov. 1

Dynamic Warm-up

KB Clean+Jerk
 - 24kg
 - 5 minutes
 - 8 rpm
 - added a 1-minute rack hold after the 5-minutes.

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 3x 205, 220#
 5+ @ 235# x 8

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8

Hanging Knee Raise
 3x 20

Tuesday - Oct. 31

Dynamic Warm-up

Squat (300# max)
 5 x 135, 165, 195, 225#
 3x 255#
 1+ @ 285# x 2
 1x 315, 345, 365#(miss) - wished to finish off #squatober right. Wanted more but no need to fight it.

Leg Blaster 1x
 - 5# dumbbells

Dollie leg curl
 x 12, 12, 12
Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Lunch.......

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

After Work....

Trail run w/ Josie and pups
 - Wooster Memorial Park
 - 2.27 miles
 - 24:26
 - 10:45 pace
 - aveHR 131
 - maxHR 147
 - I think this is the first time I can say that a run was a recovery activity.