April 27 - May 3rd

Sunday 3rd
BMO Vancouver 1/2 Marathon - 1:50:33. Not bad for just a little bit of training. So, I am thinking lose about 10 lbs, be a little more consistent with the interval training and I may see 1:45 or less.

Saturday 2nd
Off

Friday 1st
Walked to school 2 miles in the AM
Walked the dog in the PM 1 mile maybe

Thursday
TGU 2 per side for 3 sets (12kg)
Run 20 min

Wednesday
Clean and Press ladders
12 kg
3 sets of (1,2,3)
2 sets of (1,2)

Alternating worksets
Front Squats - 5 reps of 28kg, 20kg, 24 kg, 24kg, 24kg
5 - knee in green band pullups

Swing Ladders
8kg, 12kg, 16kg, 24kg
1st set - 40,30,20,10
2nd and 3rd set - 20,15,10,5

Leg raises - 3x

Tuesday
TGU - 4 at 12kg r/l for 2 sets then 2 at 16kg r/l for 2 sets
30 minutes of Manmakers
-1 lap around the block
-20 16kg swings r/l (10 each arm)
-1 lap around the block
-5 16kg jerks r/l (5 each)
Score after 30 minutes - 5 complete rounds + run/swing/run.... so 5.75

Monday
Off