Taylor Dock Hill and More

Saturday
3 sets of
10 situps
10 pushups Modified
10 Air Squats

3 Sets of
5 kipping pullups
5 8kg kb press R/L
5 Biggest KB we got Dead lifts

Run 40 minutes

Friday
Off - Drank way too many (3) Chocolate Martini's and it messed up my sleep. Need to lay off the alcohol.

Thursday
Taylor Dock Hill Climb
Warmed up on Boardwalk
5 hill intervals
Ran back down the hill and to the car.
Killer Hills

Early Morning KB

Warm up was 5 rounds of:
10 Situps
10 pushups
5 OHS with 45lb bar
5 Pullups (with purple band assistance)

RoCannon Continuous KB

Work Set with 12kg
AMRAP in 15 minutes of
10 2 handed swing
10 Bottoms Up Clean (5R/5L)
10 Snatches (5R/5L)

Being a little lazy I did 10 sets with 30 seconds left over.

Row 5 minutes.

Done. Time to get ready for work.

1/2 Marathon Training

Tuesday
4 x 6 min tempo/3 min rest

Monday
10 sets of 10 situps/10 modified pushups
5 sets of 5 Thrusters (45lbs) / 5 Kipping Pullups
Run 20 minutes

Sunday
Off - Ended up only going for a walk

Saturday
Run 1.5 hours. I made it all the way to the Alaska Ferry Terminal and back to the house.

Friday
Off

Row, Row, Row Your Boat

It is pouring outside so today it looks like I will row instead of run.

Warm up on the rower 2k
8 sets of 30 seconds hard/ 30 seconds easy
Cool Down 1k

Kettlebell Ladders

Warm up:
2000 m Row
3 Rounds of:
10 v-ups
10 pushups
10 8kg Goblet Squats

Workset:
1-2-3-4-5 Ladder (Non stop)
Swing R
Bottoms Up Clean R
Snatch R
Repeat with L

Set 1 - 8kg
Set 2 - 12kg
Set 3 - 16kg
Rest Between sets and as needed with 16kg.

Tuesday

10 minute warm up
6 minutes tempo
3 minutes recovery jog
x 3

In the darkness of the Pacific Northwest. I need a head light and tail light to run with.

Monday

Off

Sunday

Warm up
1000m row
RoCannon warm up with 12 kg
5 Turkish Get Ups to Windmills R/L

Workset
20 seconds on/ 10 seconds off
Swing R
Swing L
Bottoms Up Clean R
Bottoms Up Clean L
Snatch R
Snatch L
X 5

Saturday
Run 80 minutes

Friday
Off :)