230930

Mountain Biking at Interstate Power Preserve

Distance: 8.47 Miles
Time: 1:21:01. 6.3 mph avg.
Elevation Gain: 975 ft.

https://www.strava.com/activities/9951133018

230929

5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat

5x115
5x140
5x170

Training Max: 279

Friday 09/29/2023
7 Rounds
Each Round is 90-Sec ON / 30-Sec OFF
30 Double Unders / DB Hop Overs
8 Barbell Back Squat
With Time Remaining, Max Reps Toes to Bar
Suggestions

Men: 95-115#
Women: 65-75#
Score: Total Number of Toes to Bar or V-Ups
Goal: 70-110 Reps

Scaled: DB Hop Overs, 95 lb. Barbell
Score: 12 + 13 + 12 + 12 + 10 + 10 + 10 = 79 reps

Warm-up 10 minute row: 2246m, 2:13.5/500m
Cool-down 10 minute row: 2212m, 2:15.6/500m

230928

Tuesday 05/03/2022

SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

230927

52 WEEK ENDURANCE: SESSION 40
2 Rounds
375 Meter (Hard) Row
1 Minute Active Recovery/Walk
5 Rounds
1000 Meter (Moderate/Hard) Row
Rest 1 Minute
Then
500 Meter (Hard/Sprint) Row

Score: Average 375 Meter Hard Time
Score: Average 1000 Meter Mod/Hard Time
Score: Final 500 Meter Sprint

Average 375 Meter Hard Time: 1:20.4, 1:47.2/500m
Average 1000 Meter Mod/Hard Time: 3:48.2, 1:54.1/500m
Final 500 Meter Sprint: 1:38.7

Warm-up 10 minute row: 2227m, 2:14.7/500m
Cool-down 10 minute row: 2284m, 2:11.3/500m

230926

5/3/1 : Deadlift WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift

5x150
5x185
5x225

Training Max: 369

Tuesday 09/26/2023
SHIFT Version
10 Min AMRAP
8 Kettlebell Eye Level Swing
8 Goblet Squat
10 Alternating Unweighted Lunge
12 Inverted Row

Suggestions
Men: 40-55# DB/KB
Women: 20-35# DB/KB
Goal: 4-6+ Rounds

Scaled: 32 kg Kettlebell
Score: 4 Rounds + 8 Kettlebell Swings + 8 Goblet Squats + 10 Lunges

Warm-up 10 minute row: 2243m, 2:13.7/500m
Cool-down 10 minute row: 2234m, 2:14.2/500m

230925

2023 VAULT 12: "KHUFU"
Program C
3 Rounds
18 Cal (M) / 13 Cal (W) Row
30 Alternating Dumbbell Power Snatch
15 Burpee
18 Cal (M) / 13 Cal (W) Row
Rest 2 Minutes Between Rounds

Suggestions
Men: 40-50# DB
Women: 25-35# DB
Goal: 3:30-5:00 each round

Scaled: 40# Dumbbell

Time: 16:51.0 (4:08.5, 4:20.7, 4:21.8)

Warm-up 10 minute row: 2338m, 2:08.3/500m
Cool-down 10 minute row: 2293m, 2:10.8/500m

230923

Paddle: Platte River Banfield Bridge up river to Little Platte and Platte

Distance: 11.41 miles
Time: 4:47:02, 2.4 mph

https://www.strava.com/activities/9907624683

230922

5/3/1 BACK SQUAT: WEEK 3
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat

Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)

5x210
3x240
3x270

Training Max:279

Warm-up 10 minute row: 2260m, 2:12.7/500m
Cool-down 10 minute row: 2243m, 2:13.7/500m

230920

52 WEEK ENDURANCE: SESSION 39
4 Rounds
1000 Meter (Moderate) Row
500 Meter (Very Hard) Row
Rest 4 Minutes Between Rounds

Score: Round 1 - 500 Meter Very Hard Time
Score: Round 2 - 500 Meter Very Hard Time
Score: Round 3 - 500 Meter Very Hard Time
Score: Round 4 - 500 Meter Very Hard Time

Round 1: 1:48.1
Round 2: 1:47.6
Round 3: 1:46.6
Round 4: 1:43.3

Total: 6000m
Time: 35:30.5, 1:57.6/500m

Warm-up 10 minute row: 2181m, 2:17.5/500m

230919

5/3/1 DEADLIFT: WEEK 3
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)

5x280
3x315
3x355

Training Max: 369

Warm-up 10 minute row: 2238m, 2:16.1/500m
Cool-down 10 minute row: 2203m, 2:17.5/500m

230918

2023 VAULT 11: "OASIS"
Program A
On a 16-Min Running Clock
800 Meter Run
At 6:00, 10 Min AMRAP
12 Wall Ball
1 Wall Walk

Suggestions
Men: 20ish# Wall Ball
Women: 13-15# Wall Ball

Score: Run Time
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Run Goal: 3:30-5:30 WB+WW Goal: 7-11 Rounds

Scaled: 45 lb. Barbell Thrusters
Run Time: 3:35
AMRAP Score: 8 rounds

Warm-up 10 minute row: 2271m, 2:12.1/500m
Cool-down 10 minute row: 2191m, 2:16.9/500m

230916

Paddle: Platte River III, Platte Road to Big Platte Road
Distance: 8.78 Miles

Time: 3:22:09, 2.6 mph

https://www.strava.com/activities/9863083131

230915

5/3/1 BACK SQUAT: WEEK 2
3 Reps @ 70% Barbell Back Squat
3 Reps @ 80% Barbell Back Squat
3+ Reps @ 90% Barbell Back Squat

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)

3x200
3x220
7x255

Training Max: 279

Friday 09/15/2023
10 Min AMRAP
20 Double Unders / DB Hop Overs
30 Alternating Plank Shoulder Tap
20 Double Unders / DB Hop Overs
15 Dumbbell Squat

Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 4-6 Rounds

Scaled: DB Hop Overs, Air Squats
Score: 5 Rounds + 20 Hop Overs + 30 Taps + 20 Hop Overs + 9 Squats

Warm-up 10 minute row: 2233m, 2:14.3/500m
Cool-down 10 minute row: 2201m, 2:16.3/500m

230913

52 WEEK ENDURANCE: SESSION 38
5 Rounds
375 Meter (Very Hard) Row
250 Meter (Easy) Row
375 Meter (Very Hard) Row
250 Meter (Easy) Row
Rest 3 Minutes Between Rounds

Score: Average 375 Meter Very Hard Time
Score: Total Time (Including Rest)

375m Times:
1:17.8, 1:43.7/500m
1:17.4, 1:43.2/500m
1:15.8, 1:41.0/500m
1:17.1, 1:42.8/500m
1:16.3, 1:41.7/500m
1:17.2, 1:42.9/500m
1:16.9, 1:42.5/500m
1:18.2, 1:44.2/500m
1:17.1, 1:42.8/500m
1:17.1, 1:42.8/500m

Average 375 Meter Very Hard Time: 1:17.1, 1:42.8/500m
Total Time (Including Rest): 36:37.6, 1:58.2/500m

Warm-up 10 minute row: 2286m, 2:11.2/500m

230912

5/3/1 DEADLIFT: WEEK 2
3 Reps @ 70% Barbell Deadlift
3 Reps @ 80% Barbell Deadlift
3+ Reps @ 90% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)

3x260
3x300
7x335

Training Max: 369

Warm-up 10 minute row: 2263m, 2:12.2/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

230911

Saturday 09/16/2023
TEAM Version!
In Teams of 2
You Go - I Go Rounds for All Parts
Part 1:
2 Rounds (1 Each)
20 Toes to Bar
40 Kettlebell Overhead Swing
Immediately Into Part 2:
Part 2:
4 Rounds (2 Each)
10 Toes to Bar
20 Kettlebell Overhead Swing
Immediately Into Part 3:
Part 3:
8 Rounds (4 Each)
5 Toes to Bar
10 Kettlebell Overhead Swing

Suggestions
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Goal: 12-18 Minutes

Scaled: 53 lb. Kettlebell/Toes To Bar
Time: 13:49

Warm-up 10 minute row: 2188m, 2:17.1/500m
Cool-down 10 minute row: 2162m, 2:18.7/500m

230910

Mountain Biking at Seminole and Quarry Ridge

Distance: 10.58 Miles
Time: 1:11:04. 8.9 mph avg.
Elevation Gain: 673 ft.

https://www.strava.com/activities/9824107813

230909

Paddle: Wyalusing Canoe Trail
Distance: 5.51 miles
Time: 2:22:06, 2.3 mph avg.

https://www.strava.com/activities/9817478200

230908

5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat

5x185
5x210
10x240

Training Max:279 lb.

Warm-up 10 minute row: 2196m, 2:16.6/500m
Cool-down 10 minute row: 2228m, 2:14.6/500m

230906

52 WEEK ENDURANCE: SESSION 37
3 Rounds
1000 Meter (Hard) Row
Rest 75 Seconds
500 Meter (Moderate) Row
Rest 75 Seconds
375 Meter (Moderate) Row
Rest 75 Seconds
250 Meter (Moderate) Row
Rest 5 Minutes Between Rounds

Score: Round 1 Time (not including 5 min rest at the end)
Score: Round 2 Time (not including 5 min rest at the end)
Score: Round 3 Time (not including 5 min rest at the end)

Round 1: 3:44.1 + 1:52.0 + 1:23.7 + 0:55.9 = 11:40.7, 1:51.9/500m
Round 2: 3:43.7 + 1:52.0 + 1:24.3 + 0:55.5 = 11:40.5, 1:51.8/500m
Round 3: 3:43.6 + 1:51.7 + 1:23.9 + 0:55.5 = 11:39.7, 1:51.6/500m

Total: 6375m
Time: 23:45.9, 1:51.8/500m

Warm-up 10 minute row: 2271m, 2:12.1/500m

230905

Wednesday 09/06/2023
Program C
4 Rounds
16 Strict Pull Up
36 Cal (M) / 26 Cal (W) Row
Rest 2 Minutes Between Rounds

Score: Fastest Round Time
Score: Slowest Round Time
Goal: 2:15-3:30

Time:19:49 (3:40, 3:27, 3:23, 3:19)
Row: 2022m, 7:42.3, 1:54.3/500m

Warm-up 10 minute row: 2252m, 2:13.2/500m
Cool-down 10 minute row: 2288m, 2:11.1/500m

230904

5/3/1 DEADLIFT: WEEK 1
5 Reps @ 65% Barbell Deadlift
5 Reps @ 75% Barbell Deadlift
5+ Reps @ 85% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 7-8 Reps (Don't do more than 10)

5x240
5x280
10x315

Training Max: 369

Tuesday 09/05/2023
SHIFT Version
12 Min AMRAP
12 Kettlebell Eye Level Swing
8 Push Up
12 Low Jump
-OR- Low Jump Over

Suggestions
Men: 35-55# DB/KB
Women: 15-35# DB/KB
Goal: 4-6+ Rounds

Scaled: 32 kg Kettlebell, 24" Box Jumps
Score: 6 rounds + 12 Kettlebell Swings + 8 push-ups + 2 Box Jumps

Warm-up 10 minute row: 2235m, 2:14.2/500m
Cool-down 10 minute row: 2182m, 2:17.4/500m

230903

Mountain Bike at Moundview Park, Knollwood Park, Rountree Branch Trail
Distance: 11.97 Miles
Time: 1:06:41. 10.8 mph avg.
Elevation Gain: 523 ft.

https://www.strava.com/activities/9777276374

230901

Bike on Rountree Branch Trail with Walter!
Distance: 6 Miles, approximate

Time: Good