Sprint Helen

Warmup with 5 Turkish Get Ups per side 12,12,16,16,16

3 sets of 10 pushups

Workout
Run 200m
10 16kg KB Swings
6 Pullups (as strict as possible)

6 Rounds

Finish with 15 12kg Snatches, half way there for the snatch test.

Fall Row Challenge Continued

One week down and three to go. Am I going to make it????

Today I rowed 7k to make up for yesterday.

Also, I walked the dog and stopped by the store to get Advil. My legs from Saturday are still killing me. :(

Hopefully tomorrow I will feel better.

Rest Day

Holly heck. The work out from yesterday kicked my butt. I had to take the day off. I am soooooo sore!

A Hell of a Kettlebell Workout

Warm up with 2 Windmills per side for 5 sets

5 front squats with Double 8kg, 12kg, 16kg

1 minute work/1minute rest of around the world swings
5 sets

Alternate with a partner for:
20 16kg 2 handed swings
8 12 kg double clean and jerks
10 8kg double snatches
5 rounds

Killer!!!!!

Rowing

6.5 K Row

Oh my. I am sore from yesterday.

Strength and KB fun

Row 500 m. (I will make up the 3000m tomorrow.)

Dead Lift : 45/5, 135/5, 160/5, 160/5, 160/5.

KB Press Ladder: 12kg - 1,2,3,4,5,7 (yeah don't ask how I got to 7, should have stopped at 5.)

KB Swing Ladder: 8kg, 12kg, 16kg, 24kg. 30 seconds on / 30 seconds off.
Up and down once.

Whole workout took about 40 minutes.

Row Challenge

3.5 km Row

5 rounds of

5 KB snatches R/L
10 Pushups
5 strict pull ups

I picked a pace with short little breaks as needed. No time, but towards the end I pushed it because I was ready to be done. Felt good at the end.