Monday - Aug. 31

Recumbent Bike
 - 20 minutes
 - level 7/20
 - 5.62 distance

Pushups in 2 minutes: 70
 - 2 minutes rest
Situps in 2 minutes: 67
 - 2 minutes rest
Pullups max: 15

45 minute break for clients

Road Run
 - 1.7 miles
 - 7:17 pace
 - 12:26

KB Snatch
 - 10 minutes, switch arms every minute
 - 16kg
 - 20 rpm

The run was very strong today.  The 2 hills barely slowed me down any.  Very happy with this progress.

Friday - Aug. 28

10 Rounds

 - 500m row (splits: 1:48.9, 1:48.3, 1:48.5, 1:49.4, 1:47.9, 1:47.0, 1:47.4, 1:46.7, 1:47.2, 1:46.5)

 - 20 push-ups

 - 20 abs of choice (bench leg raise, toe, HLR, full, truck knee tuck, bent, cross(r/l), ab wheel, decline#2, 60sec.-Plank)

 - Total time still under 40 minutes.  Someone was talking with me during the 1:49 set, clearly clueless and wanting my input.

Pull-ups

 x 2, 4, 6, 8, 10, 10, 8, 6, 4, 2

Dips

 x 25, 20, 15, 10

Neck - all directions

 x 25

Body feels good but I welcome the weekend of no planned strenuous activity.

Thursday - Aug. 27

Recumbent Bike

 - 30 minutes

 - level 6/20

 - 7.20 distance

Lower Body
 - OH Squat - 15 x 30, 40, 40kg
 - Lunge @ 45# - 3 x 15 (r/l)
 - Single Leg Calf Raise - 3 x 15 (r/l)
 - Fire Hydrates x 50 (r/l)

KB Snatch - 10 minutes
 - switch arms every minute
 - 16kg
 - 20 reps/min

Wednesday - Aug. 26

10 Rounds

 - 500m row (splits: 1:52.1, 1:53.3, 1:52.3, 1:50.9, 1:50.6, 1:50.6, 1:50.4, 1:50.4, 1:50.0, 1:49.4)

 - 20 push-ups

 - 20 abs of choice (full, HLR, toe, cross(r/l), bench leg raise, bent leg, truck knee tuck, ab wheel, ball, 60sec.-Plank)

 - Total time still under 40 minutes. More relaxed pace on the erg today.

Pull-ups

 x 2, 4, 6, 8, 10, 10, 8, 6, 4, 2

Dips

 x 25, 20, 15, 10

Neck - all directions

 x 25

Tuesday - Aug. 25

Recumbent Bike

 - 40 minutes

 - level 6/20

 - 9.59 distance

Stretch / Foam Roll

Monday - Aug. 24

10 Rounds

 - 500m row

 - 20 push-ups

 - 20 abs of choice

(All 500m between 1:42.1-1:49.5.  Total time under 40minutes)

Pull-ups

 x 2, 4, 6, 8, 10, 10, 8, 6, 4, 2

Dips

 x 25, 20, 15, 10

Neck - all directions

 x 25

For those wondering, my body weight training is being based from Stewart Smith's Navy SEAL Fitness (2002).  I did this type of training for a 2 years post college.  I'm substituting rows for swim work.  We are planning to swim once a week and I'll post those sets as well.

Saturday - Aug. 22

Breaking the Cycle of Addiction charity ride

 - 72.4 miles road

 - 14.63 mph average

 - 4:56

Lots of good hill climbs on this one.  Was happy my legs didn't cramp.  Heart and lungs felt great the whole time.