Rest Day

Rest Day

Walked dog.

Oh yeah, started Fall Row Challenge today. So, I did row 3.5 km. This should be interesting.

Bike Ride

20 mile bike ride

Calf sore today. Especially after the bike ride. I think it was from double unders.

Strength and Intensity

Warm up was row 2km

Strength
Back squat: 45/5, 65/5, 75/5, 115/5, 115/5, 115/5
Pull Up: 2,3,4,5 Dead Hangs

Intensity
6 rounds
20 Double Unders
20 2 handed kb swings (16kg)

Time: I don't know and I don't care. I finished it with minimal rest and got the hit I was looking for.

Rest Day

Fridays are now a day of rest. I have gone back to my old running schedule for training. A long time ago I use to not run on Monday and Friday of each week.

Thursday Thunder

20 minute run

3 rounds at an easy pace

10 pushups
10 Turkish Get Up Sit Up (5 R/L)

Run and Lift

AM
Run 20 minutes - Cornwall Loop to Girard and back home.

PM
DeadLift
45/5, 135/5, 155/3, 185/1

Kettlebells killed my hamstrings and ruined my deadlift. I pulled 200 for 5 last week. Oh well.

Press
45/5, 65/5, 75/5, 75/5, 75/5

It was a Grrrrr day.

Kettlebells

Row 1000m
10 KB Snatches R/L
Rest while Robby does his
10 Sets total

5 set of Knees to Elbows