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