Friday - Sept. 29

Swim lesson w/ Shawn Gerber
 - Wooster High School pool
 - worked on finding balance and leaning on my chest.
 - numerous drills to continue working on balance while kicking
 - learned to reach with my armpits to find length instead of reaching with my hands which caused me to crossover.
 - 850 yds. total with some videos shot.  Next week I'll have a list of drills and sets to complete.  Happy to have a better plan for my swim training moving forward.

Thursday - Sept. 28

KB LongCycle
 - 2minutes @ 12, 16, 20kg @ 5rpm
 - 10 minutes @ 24kg
 - 5 rpm (x6 last minute)

KB Snatch
 - 20(r/l) @ 16, 20kg
 - 10 minutes, switch arms every minute @ 24kg
 - 20 rpm
 - this was WAY better than feared.  At the start my goal was to get through 4minutes.

Decline Situp @ #3
 - 3x15

After Work.....

Trail Run w/ Josie and pups
 - Wooster Memorial Park
 - 3.17 miles
 - 32:32
 - 10:16 pace
 - aveHR 139
 - maxHR 155

Wednesday - Sept. 27

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x10 last minute)
 - i could feel fatigue in my biceps of all things.  Guessing the erg yesterday had something to do with it.

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 3x 8 @ 200# on 3:00 x 11 last set

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

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l) - I'd forgotten how challenging these are.

Lunch and Client......

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 15
Side Plank
 3x 40sec. (r/l)

Tuesday - Sept. 26

Erg - #5
 - 5x 1000m on 2:00 rest
 - 3:37.1 (1:48.6, 28spm)
 - 3:30.6 (1:45.3, 28spm)
 - 3:23.5 (1:41.7, 28spm)
 - 3:19.0 (1:39.5, 30spm)
 - 3:18.7 (1:39.4, 30spm)

Much harder than I anticipated, but it has been a while.  Also, I should have done a proper warm-up set.

After Work.....

Trail Run
 - Wooster Memorial Park
 - 29:32
 - 3.00 miles
 - 9:50 pace
 - aveHR 145
 - maxHR 164

Monday - Sept. 25

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 6 reps per work period
 - increased pace today. Glad to be done with this before lunch and the 90 degree heat takes hold.

Squat (290# max)
 5 x 135, 175#
 3x 205, 230#
 3+ @ 260# x 6

Leg Blaster 1x

Dollie leg curl
 x 10, 10, 10
Seated Calf Raise
 - 5x 45, 70, 105, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Lunch, Clients.....

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

Friday - Sept. 22

KB LongCycle
 - 10 minutes
 - 24kg
 - 4 rpm (reps were with an added swing, so swing/clean/jerk)

Clients, Lunch, Clients.........

MetCon circuit after working with the AshlandU throwing team

60sec. Work / 120sec. Rest
 - Sandbag Over Bar series - 50, 70, 100, 150, 200, 250# (deadlifted the 300#)
 - KB Farmers Walk 75yds. down/back @ 32kg
 - Anchor chain drag
 - 285# tire flip + jump in/out
 - Keg Carry series 12yds. - 70, 100, 120, 150, 200, 235#
 - Dollie Knee Tucks
 - Mace Slams on tire
 - Axle C+P series - 95, 125, 165, 190, 220x2
 - Endless Rope arm over arm pull
 - Burpee - Jump 42" barrier - Burpee
 - 120# Engine Block C+P

Thursday - Sept. 21

After Work...

Pool Swim
 - Wooster High School
 - 200yds warm-up
 - 25yds x2 hypoxic swim (strokes per breath were 2-3-4-5-6-7-8-9-9-8-7-6-5-4-3-2)
 - 38:37 in the pool
 - meeting with a swim coach next friday for one on one instruction and drills.