Saturday - Oct. 6

Hike w/ Josie before a wedding
 - Mt. Sunapee, New Hampshire
 - 6.89 miles
 - 2:53:07
 - 1916 ft. of elevation
 - peak elevation 2738 ft.

Thursday - Oct. 4

Jump Rope - 2 minutes

KB LongCycle
Warm-up
 - 1 minute x 10 rpm @ 12, 16, 20kg
Main Set
 - 24kg x 3 minutes
 - 10 rpm

Bench Press
 10x 45, 135, 185, 205, 205, 205#
Pullup - 2" bar
 x8, 8, 8, 8, 8, 8
Decline Situp @#2
 x25, 25, 25, 25, 25, 25

Clients, Lunch....

Incline DB
 10x 55, 65, 75, 80#
CloseGrip Pullup - 2" bar
 x8, 8, 8, 8
SB Plank Cirles (r/l)
 x8, 8, 8, 8

4-way JumpStretch ankle
- 3x 10 @ #3 band

DB Row w/ FatGripz
 10x 55, 65, 75, 85, 95#

Lat. DB Raise w/ Fat Gripz
 10x 15, 20, 20, 20#

Hanging Knee Raise w/ twist (r/l)
 x6, 8, 10, 10

Wrist Roller
 x24, 28, 32, 36kg

Wednesday - Oct. 3

Dynamic Warm-up / Jump Rope 2 minutes

Squat
 - 10x 45, 135#
 - 5x 185#
 - 20x 225# - 4 breathes at the top of each rep

Client...

18" box squat
 3x 225, 275, 275, 275#

Clients....

Tuesday - Oct. 2

LongCycle
 - 16kg @ 10 minutes
 - 10 rpm

Client....

Sandbag Get-up
 - 60# @ 10 minutes
 - 52 reps total

SB Crunches
 x30, 30, 30

Clients...

Sunday - Sept. 30

Road Bike w/ Josie
 - Holmes County Trail + a few roads
 - 40.49 miles
 - 2:18:03
 - 17.6 aveMPH
 - 364 ft. of elevation
 - aveHR 111
 - maxHR 131
 - legs felt surprising good, but we were both glad to have chosen to ride the flat Holmes County Trail.

Road Run off the bike
 - 1.64 miles
 - 15:14
 - 9:17 pace
 - 42 ft. of elevation
 - aveHR 139
 - maxHR 147
 - Keeping Josie use to the run after the bike.  She is 2 weeks out from her first full Ironman in Louisville, Kentucky.  Feet and legs felt like shit the first 8-9 minutes but were actually feeling better by the end.  

Saturday - Sept. 29

Akron Marathon
 - part of the Team Bracken, Trample ALS team
 - Steve was diagnosed in 2012 with ALS and they needed support.  An all female team was doing the pushing, I was there to lift and help Steve when he needed to use the bathroom or get up to stretch.
 - 26.80 miles
 - 5:08:56
 - 11:31 pace
 - 848 ft. of elevation

These girls were running fast.  That 11:31 pace included all our stoppage time.  When the chair was moving, our splits were around 10 minute pace and hit 8 minute pace routinely on the downhills.  I guess that is what you get when most of these women are Boston Marathon qualifiers.  I could have used much better run training leading into this, but was very happy to complete it on the banked fitness of earlier this year. 

Friday - Sept. 28

Ashland University throwers circuit here at Durniat Strength

10 stations
 - 1 minute of work / 2:05 rest
1) Sandbag over bar - 120, 150, 200, 250, (failed to pick the 300#)
2) Endless Rope
3) Truck Knee Tucks
4) Overhead Medley - 110# log, 165# Andrew's Axle, 220# axle with truck tires, 200# log (cleaned, but not lockout on press)
5) Arm-Over-Arm Rope pull - sled+205#
6) 150 yds. Farmers walk with 32kg
7) Sandbag Clean + Throw @ 60#
8) Sandbag Bear Crawl @ 80#
9) Overhead Lunge Walk w/ 50# Surge
10) Mace Slams on tire

Always a fun time have these athletes over every fall.