Sunday Nov 15
Long Run - 9.8 miles

Saturday Nov 14
Row 1hr 10 minutes - 14686 meters
5 - 5 minute tempos with 5 minute recovery

Friday Nov 13
Kettlebell - Press and Flex Arm Hangs
12,11,10,9,8,7,6,5,4,3,2,1 - 12kg Snatch

Thursday Nov 12
Off

Wednesday Nov 11
Long Run - 1 hour 40 minutes

Tuesday Nov 10
Clean and Press ladders alternating with pullups
30 minutes row
4x5 deadlift
3x5 press

Monday Nov 9
4 rounds of
Run 400
30 situps
15 kb swings

Sunday Nov 8
1 hour run

Saturday Nov 7
1 hour row - 4 x 5 min tempos with 5 min recovery

Friday Nov 6
Warm Up
TGU with windmill
Clean and Press ladders alternating with Pullups
1 to 3 for 4 sets
1000 meter row
then
500 meter row
10 pushups
10 sit ups
10 kb swings
x 5 sets

Thursay Nov 5
Off - Very tired

Wednesday Nov 4
Condition Gym Circuit

Tuesday Nov 3
30 minute Row

Monday Nov 2
30 minute run

Sunday Nov 1
Off