Tuesday Aug. 18th
5 minute intervals x 3
Total run time 45 minutes with cool down and recovery.

Monday Aug. 17th
Walked the dog

Sunday Aug. 16th
1 hour 15 minute run

Saturday
Kettlebells
5 min TGU
5 sets of:
5 Deadlift (32kg)
5 Presses (12kg) R/L
Recover
5 sets of:
5 one arm swings 12kg R/L
5 snatches 12kg R/L
5 one arm swings 16kg R/L
5 snatches 16kg R/L
Made it 3 sets with 16 kg snatches and then had to move to 12kg snatches for the entire then.
Grip work
Heavy KB - Hold then rest several times.

Friday Aug 14th
50 minute run

Thursday Aug 13th
Exhausted after teaching 8 classes - Off

Wednesday Aug. 12th
Kettlebells
5 presse R/L
5 Pull ups Green band
for 5 rounds
then
9 snatches R then 9 L
on the minute for 7 minutes

Walked Samson 45 minutes

Tuesday Aug. 11
Run 37 minutes

Monday Aug. 10
Rest Day

Sunday Aug. 9
Buggython 10k Course
53 minutes - total 1 hour and 9 minute run including warm up and cool down

Saturday Aug. 8
Deck of cards
One arm swings and Push Press

Friday Aug. 7
47:?? run to Chandler Park

Thursday Aug
Off

Wednesday Aug 5th
Warm Up TGU
5 rounds of
20 2 handed swings
5 laps around back yard
10 Russian Twists
5 Push Ups

4 rounds
10 Squat Cleans Thrusts
10 Rows

Tuesday Aug 4
4 x 400 repeats
1:50, 1:45, 1:45, 1:42
Total run time 47 minutes

Monday Aug 3
Off

Sunday Aug 2
1 hour run

Saturday Aug. 1st
Strength Work
Overhead Press
45/5, 65/3, 75/1, 85/1

1/4 Murph
Run 400
25 Pull Ups
50 Pushups
75 Air Squats
Run 400
Time 12:52

Kettlebells
TGUs
4 minutes As Many Swings As Possible
112


Friday July 31
Tabatas
Pull Ups - went for 4 each round
Thrusters 45# - went for 4 each round
Sit Ups - 7 each round
Row - Total of 49 calories

I don't remember if I reach my goal each round or not but my score was 171 in the end.

Thursday July 30
Run to Chandler Park
44:52

Wednesday July 29
Last Kettlebell day.
Demonstrations during class subbed for my workout.
We taught the Russian Twist, Flip Squat Clean, and the Tatical Lunge

Kettlebells and 1/2 Marathon Training

Tuesday July 28th
1/2 Marathon Training

Warm Up: 11:33
400m: 1:44
Recovery: 2:25
400m: 1:44
Recovery: 2:22
400m: 1:46
Recovery: 2:28
400m: 1:44
Recovery: 2:30
400m: 1:40
Recovery: 2:38
400m: 1:39
Cool Down: 9:03

Monday July 27
Recovery
Clean and Press Sets
Snatch Practice
Teach and demonstrate in Kettlebell class

Sunday July 26
Long Run - 50 minutes
Got caught by the train - ended up walking for 25 minutes b/c Robby did not get caught by the train and he finished his run time. ......

Saturday July 24th
Easy Day
Clean and Press (8kg) x 5
Pullups with Green Band x 5
4 sets

5 minutes of one hand swings with 8kg
Total Swings - 170

5 minutes of Snatch with 8kg
Total Snatches - 129

Friday July 24th
Off - Rest Day

Thursday July 23rd
Hog Mt. Run. 48 minutes in the AM
Crossfit Kids at Crossfit Decatur in the PM

Wednesday July 22nd
Napping Day
Before Kettlebell Class TGU into Windmills
During Kettlebell Class we were able to demonstrate movements and while Robby helped with correction in form I lead the class through a continuous movement workout.
30 seconds on and 15 seconds off
2hand swing
High Pulls
Clean and Press
Rows
Air Squats
Not necessarily in this order but those are the movements we went through twice.

Tuesdsay July 21st
Run Interval - Started training for 1/2 Marathon in October. I am excited. My goal is to set a 1:45 PR.
4 x 400 with 400 recover
1:42, 1:43, 1:43, 1:46 - Times should have been the other way around........ I have alot of work todo. I was running at about 90% effort. (at least it was some what cool that morning.)

45 minute walk with friends

45 minute Kettlebell lesson with a student in the class that missed the first week.

Monday July 20th
Taught Kettlebell class.
I can't remember if I did anything else. Monday is usually an active recovery day.

Sunday July 19th
Long Run to Candler Golf Course. I felt soooooo slow.

Seriously I have been gone for a while

Saturday - July 18th
50 KB swings
Run 400
40 KB Swings
Run 400
30 KB Swings
Run 400
20 KB Swings
Run 400
10 KB Swings
Run 400

17:something

5 sets of 2 strict pullups
3 sets of 5 kipping pullups

Friday July 17th
Off

Thursday July 16th
40 minute run to Hog Mt. and through town

Wednesday July 15th
Taught KB class at Gordon

Tuesday July 14th
Run 30 minutes

Monday July 13th
Played tennis
Taught KB class
Played tennis

Sunday July 12th
50 minute run around Decatur

Saturday July 11th
KB press ladder
1 to 5 with 12kg for 5 sets
Pull up ladder with green band
1 to 4 x 5

500 swings for time. 20:19 12kg
Played tennis in the evening

Friday July 10th
Off

Thursday July 9th
Run 30 minutes

Wednesday July 8th
Clean and Press ladders
4 sets of 1 to 4
1 set of 1 to 3
Snatch - 10 R / 10 L x 6
Taugh KB Class at Gordon

Tuesday July 7th
Ran 30 minutes - heat horrible in Decatur

Monday July 6th
Clean and press ladders
4 x 1 to 3
1 x 1 to 2
Snatch KB pratice
Taught KB class at Gordon

Sunday July 5th
Run for first time in GA - was going to do the 10k course in B'ville but the heat was so bad at 8 in the morning and Samson started coughing I cut it to 40 minute run.

Saturday July 4th
Clean and Press ladders at the track
4 sets of 1 to 5
1 set of 1 to 4
Alternated them with pullups.
Swing workout - 30 on 30 off for 10 minutes

Friday July 3rd
Unload truck in decatur

Thursday July 2nd
Took day off

Wednesday July 1st
Clean and press ladders
3 sets of 1 to and 2 sets 1 to 3
Snatch
15 to 11 R and L down the ladder then switched to Swings for 10 to 1 Rested while Robby did his sets.

Tuesday June 30th
Run before breakfast - 29:01 in Missouri

Monday June 29th
Off

Sunday June 28th
Rest

Saturday June 27th
Clean and Press ladders in St. Regis Montanna
3 sets of 1 to 5
2 sets of 1 to 4
Weighted Swing ladders
12, 16, 24 x 2
50, 40, 30 was the rep scheme.

Friday June 26th
Off