9/22-28/2013 - TSC prep, no running

  • Sunday 9/22:
    • TSC prep class - lots of DL singles up to a 225 max. Pullups for max of 3, did not count sets.
  • Monday 9/23:
    • Day off - no exercise
  • Tuesday 9/24:
    • KB intermediate - Emily. A fun "wagon wheel" workout. 20/20 bird dogs harder than expected. KS DL 2x20, sets of 2-3 pullups.
  • Wednesday 9/25:
    • Basement - quickie
  • Thursday 9/26:
    • KB intermediate - Jeff. TGUs, GSQ, SW to warm up, then doubles (SW, CL, FSQ x 5, pushups, other). Finisher was 1H SW/SN combo, 5/4/3/2/1 -> 1/2/3/4/5.
  • Friday 9/27:
    • Walk/run - greenlake/woodland. 4.26 mi., 1:03:13, 15:01/mi.
  • Saturday 9/28:
    • Walk to/from KBs via coffee...approx. 2 mi., no time.
    • KB advanced class - Jeff. 5 mi. TGU (1+1x3, 1st 2 12kg, last one 14kg); 5 mi. GSQ 20kg; 5 min. SW 20kg. Main workout is below; SLDL 20kg, tall kneeling 16kg, pushups (3 rounds). Pressing, got 4 rounds of 1+1 14kg, 18kg, 22kg.