Wednesday Aug 26th
Condition Gym
Bike ride there
Joint Mobility
4 TGU each side 12kg(2)/16kg(2)
The 1 curcuit of
2 hand swings
???balancing row R
???balancing row L
Russian Twists
Clean and Press R
Clean and Press L
Burpee Deadlift
then
8/12/16kg
Sn. R/Sn. L/Sn R going up ladder 5 reps
do the ladder twice so that each arm Sn. each KB
all the way down to 1
Then
Repeat curcuit minus the 2 handed swing
ride bike home and then walk Samson for 30 minutes.
Tuesday Aug 25th
Run Intervals
4x800 with 400 as recovery between sets.
3:25, 3:35, 3:34, 3:33
Total Run time 48 minutes
Monday Aug 24th
Gym Condition
Circuit x 3
2 handed swing
???
Renagade Rows
Russian Twists
See Saw Presses
?? Lunge
Goblet Squats
Alt Swings
(Not in this order, for the life of me I can not remember the order.) I do know Russian Twists were last because some one in the class did Burpees instead.
Bike to and from Also, 3 TGU each side
Wednesday, August 26, 2009
Sunday, August 23, 2009
Sunday August 23rd
1 hour 20 minutes
Saturday August 22nd
AM - Kettlebell workshop at Gym Condition - Easy work, most everything I knew. Learned one or two new pointers. Worked on swings (2hand, 1hand, and H2H), TGU (new hip extension), Clean, Press, and squat. Mini 5 minute workout. New joint mobility movements also.
PM - for 10 minutes - 3 - 16kg snatches right and left on top of every minute. Row 2k.
Friday August 21st
Run 50 minutes
Thursday August 20th
Off - long day of teaching and WP potluck dinner that evening.
Wednesday August 19th
KB
1 t0 3 - 12 kg press and pull up ladders 5 times
7 minutes of 3 16kg snatches right and left on top of every minute.
Walked the dog - 45 minutes
1 hour 20 minutes
Saturday August 22nd
AM - Kettlebell workshop at Gym Condition - Easy work, most everything I knew. Learned one or two new pointers. Worked on swings (2hand, 1hand, and H2H), TGU (new hip extension), Clean, Press, and squat. Mini 5 minute workout. New joint mobility movements also.
PM - for 10 minutes - 3 - 16kg snatches right and left on top of every minute. Row 2k.
Friday August 21st
Run 50 minutes
Thursday August 20th
Off - long day of teaching and WP potluck dinner that evening.
Wednesday August 19th
KB
1 t0 3 - 12 kg press and pull up ladders 5 times
7 minutes of 3 16kg snatches right and left on top of every minute.
Walked the dog - 45 minutes
Wednesday, August 19, 2009
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
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, August 11, 2009
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
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, August 1, 2009
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
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
Wednesday, July 29, 2009
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. ......
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. ......
Subscribe to:
Posts (Atom)