Saturday October 3rd
Row 13,010 m - For fall row challenge......
Spiced up the time with
1000m
10 clean and presses
1000m
10 snatches
1000m
10 pushups
--------
1000m at a 2:09 pace
Recover until I caught my breath
1000m at a 2:09 pace
Recover until I caught my breath
500m at 2:00 pace
500m recovery
500m at a 2:00 pace
500m recovery
250m at a 1:55 pace
750m recovery
250m at a 1:55 pace
750m recovery
1000m at a 2:20 - 2:18 pace
3km to finish out the hour....

Friday Oct. 2
Off

Thursday Oct. 1
7,009 meters
then
Run 400m
20 16kg snatches
12 black band pullups (way easy)
3 rounds for time.
11:04

Wednesday Sept 30
Gym Condition
4 TGU
then
2 hand swing
Squat/Deadlift
Row R
Row L
Double presses
Alt. Swing

Russian twists

jump sqauts
I can never remember the order :(

Tuesday sept 29
2x1mile intervals
7:40 and 7:30
First one sucked.....

Monday sept 28
Clean and press alternating with pullups
7 minutes of
6 snatches R/L