Wednesday Aug 26th
Condition Gym
Bike ride there
Joint Mobility
4 TGU each side 12kg(2)/16kg(2)
The 1 curcuit of
2 hand swings
???balancing row R
???balancing row L
Russian Twists
Clean and Press R
Clean and Press L
Burpee Deadlift

then

8/12/16kg
Sn. R/Sn. L/Sn R going up ladder 5 reps
do the ladder twice so that each arm Sn. each KB
all the way down to 1

Then
Repeat curcuit minus the 2 handed swing

ride bike home and then walk Samson for 30 minutes.

Tuesday Aug 25th
Run Intervals
4x800 with 400 as recovery between sets.
3:25, 3:35, 3:34, 3:33
Total Run time 48 minutes

Monday Aug 24th
Gym Condition
Circuit x 3
2 handed swing
???
Renagade Rows
Russian Twists
See Saw Presses
?? Lunge
Goblet Squats
Alt Swings
(Not in this order, for the life of me I can not remember the order.) I do know Russian Twists were last because some one in the class did Burpees instead.
Bike to and from Also, 3 TGU each side

Sunday August 23rd
1 hour 20 minutes

Saturday August 22nd
AM - Kettlebell workshop at Gym Condition - Easy work, most everything I knew. Learned one or two new pointers. Worked on swings (2hand, 1hand, and H2H), TGU (new hip extension), Clean, Press, and squat. Mini 5 minute workout. New joint mobility movements also.

PM - for 10 minutes - 3 - 16kg snatches right and left on top of every minute. Row 2k.

Friday August 21st
Run 50 minutes

Thursday August 20th
Off - long day of teaching and WP potluck dinner that evening.

Wednesday August 19th
KB
1 t0 3 - 12 kg press and pull up ladders 5 times
7 minutes of 3 16kg snatches right and left on top of every minute.
Walked the dog - 45 minutes

Tuesday Aug. 18th
5 minute intervals x 3
Total run time 45 minutes with cool down and recovery.

Monday Aug. 17th
Walked the dog

Sunday Aug. 16th
1 hour 15 minute run

Saturday
Kettlebells
5 min TGU
5 sets of:
5 Deadlift (32kg)
5 Presses (12kg) R/L
Recover
5 sets of:
5 one arm swings 12kg R/L
5 snatches 12kg R/L
5 one arm swings 16kg R/L
5 snatches 16kg R/L
Made it 3 sets with 16 kg snatches and then had to move to 12kg snatches for the entire then.
Grip work
Heavy KB - Hold then rest several times.

Friday Aug 14th
50 minute run

Thursday Aug 13th
Exhausted after teaching 8 classes - Off

Wednesday Aug. 12th
Kettlebells
5 presse R/L
5 Pull ups Green band
for 5 rounds
then
9 snatches R then 9 L
on the minute for 7 minutes

Walked Samson 45 minutes

Tuesday Aug. 11
Run 37 minutes

Monday Aug. 10
Rest Day

Sunday Aug. 9
Buggython 10k Course
53 minutes - total 1 hour and 9 minute run including warm up and cool down

Saturday Aug. 8
Deck of cards
One arm swings and Push Press

Friday Aug. 7
47:?? run to Chandler Park

Thursday Aug
Off

Wednesday Aug 5th
Warm Up TGU
5 rounds of
20 2 handed swings
5 laps around back yard
10 Russian Twists
5 Push Ups

4 rounds
10 Squat Cleans Thrusts
10 Rows

Tuesday Aug 4
4 x 400 repeats
1:50, 1:45, 1:45, 1:42
Total run time 47 minutes

Monday Aug 3
Off

Sunday Aug 2
1 hour run

Saturday Aug. 1st
Strength Work
Overhead Press
45/5, 65/3, 75/1, 85/1

1/4 Murph
Run 400
25 Pull Ups
50 Pushups
75 Air Squats
Run 400
Time 12:52

Kettlebells
TGUs
4 minutes As Many Swings As Possible
112


Friday July 31
Tabatas
Pull Ups - went for 4 each round
Thrusters 45# - went for 4 each round
Sit Ups - 7 each round
Row - Total of 49 calories

I don't remember if I reach my goal each round or not but my score was 171 in the end.

Thursday July 30
Run to Chandler Park
44:52

Wednesday July 29
Last Kettlebell day.
Demonstrations during class subbed for my workout.
We taught the Russian Twist, Flip Squat Clean, and the Tatical Lunge