Wednesday
Warm up from rocannon
3 rounds of:
10 v ups
10 knee pushups
10 lunges (5 r/l)

Then:
1 min on / 30 sec off
2 rounds:
2 handed swing 16kg
Clean and Press Right 12kg
Clean and Press Left 12kg
2 handed swing 16kg
Snatch Right 12kg
Snatch Left 12kg

1 minute was way too long on the one sided stuff. I ended up having to push press the presses. after about 30 sec. 1 minute swing was good but the other would have been better for 30 sec.

Thursday
Ran over to Cornwall and did 5 hill repeats and picked it up about 2 blocks from the house. Then:
3 rounds of:
10 v ups
10 pushups

Food for Thought

How come we enjoy the results of eating the right portions and healthy foods but we still choose to over eat and eat crap for food?

Tuesday
Run 5 min warm up
4 mins tempo with 2 minutes active recovery
x 4
Walk home from where it all ended.

More Running

Monday
Active Recovery
Walked the dog
Rocannon Warm Up
Deadlift 5 reps of 24kg, 32kg, double 24kg
Press 5 reps of 12kg
Floor Press 5 reps each side 12kg
3 Pistols per leg

Sunday
Run 70 minutes

Saturday
2 Rounds of 30 work/30 rest
16kg Swing
8kg Clean and Press
12kg Snatch
3 Rounds of 40 work/20 rest
16kg Swing
8kg Clean and Press
12kg Snatch

Run 25 minutes

Walk 1 hour to get a cup of coffee.

Week of Workouts

Friday - Off

Thursday - Rocannon warm ups and Hill repeats in Cornwall park. (x4)

Wednesday -

2 sets of Rocannon Countinuously moving warm up.
On second set just went to the swinging.

5 rounds of
15 2handed swings
15 Sumo Deadlift HighPulls
15 DB push presses
15 Bent over rows each arm
15 pushups
15 lunges each leg

This took way too much time than I want it to. Oh well. It is over now.

A Great Warm Up

1/2 Marathon Training

Tuesday
Run 40 minutes with 4 long tempo intervals.

Monday
Active Recovery - 10 of every possible KB exercise at light weight

Sunday
Run 1 hour

A Week of Workouts

Saturday
Warm up with running
5 16 kg Turkish Get ups each arm
4rounds of:
Run 400
50 Air Squats
(My air squats are soooooo slow compared to what they use to be.)
3/2/1 Pullups/Chinups

Friday
Day off

Thursday
Warm up running
Tabata Kettlebell stuff:
Snatch
1 handed swing
Push Press
Goblet squats
20 seconds on 10 seconds off.
Cool down with Running

Wednesday
All over the board. Ran one lap around the block after each exercise and did 5 pull ups.
40 snatches
40 2 handed swings
1 to 5 clean and press ladder
15 Thursters with KBs
Then
150 Swings

Tuesday
Ran - 3 long intervals
Total Time: 30 minutes

No More Rowing

Rowing challenge. I am done.

I finished the 100km today. Yahoo.

Now it is time to focus on running.

runningshoes.com duathlon

Run 2.6 miles - 20:20
Rest for 30 minutes or so... while Tanya road her Mt. Bike
Run 2.6 miles - 22:00

Second run was much harder because there was no one around me to push me harder.

Row

Rowed 1 hour

I made it 11,643 km if I remember correctly.

Friday Rest Day

Rest

Row and Run

Rowed 3.5 km
Ran 15 minutes

Row and KB circuit

5 rounds of

40 12 kg snatches
Row 500
40 2 handed swings
Run Around the Block

Run 27 minutes

10 minutes to complete:
100 snatches (1 each side with a swing between)
100 2 handed swings
Finished with 45 seconds to spare.

Run

Ran 20 minutes and rowed 7km.

70km down and 30km to go

Row 8K

Then....
Row 500m between each of the following:
5x5 Bulldog KB deadlift
Press 3 sets of 5 - 45/65/65
Back Squat 5 reps 45/65/85
Pushups 5/10/5/5/5
Pullups - Green Band on Knee 5/5/ Unassisted 2/2/1

Breakfast at Skylark's - Yummy Banana Nut Bread French Toast!!!!

More FRC and Kettlebells

Row 7k
5 sets of 10 - 12kg swings
1-5 ladder of clean and press
Snatch practice

Make up or Rest Day

Either I need to row 7 km or I may take a rest day. Have not decided yet.

Long Run and Kettlebells

5 mile run

5 turkish get ups each arm 2 with 12kg and 3 with 16 kg

Tabata Snatch 8 rounds each side. Ended up getting 10 each round.

Run

Run 3.7 miles