- Run - greenlake track and then around athletic fields. Program called for 5 miles, did 4 due to time constraints. Hit goal pace (10:28), 4.0 mi., 41:52, avg. HR 150. Data is here.
- KB intermediate class - pressing day, no surprise given Kenneth Jay's appearance in Seattle over the weekend. Lots of Z and mobility to start, then 3 rounds of 1 TGU each side, 5 kneeling presses L/R, 10 SW 16kg. Workout: 10 rounds of 5 presses L/R, 10 dbl SW. Alternated sets between 8kg and 12kg. Form corrections: (a) kick hip (weight) slightly to pressing side; (b) press from wrist (point where KB "ball" touches wrist; (c) neck elongated (looking over a wall).
14 years ago