Oct. 20-26,2013 - more 3-day prep post-cold

• Sunday 10/20:
• Warmup - pic below, 5 rounds. Did not record time (~35 min.). Jump rope, TGUs felt good.
• Walk - greenlake & woodland park. 5.96 mi., 1:37:21, 16:20/mi., 430 ft. of gain. HR stayed high (mostly 110-120) throughout.

• Monday 10/21:
• Walk - to/from dentist. 5.56 mi., 1:28:57, 16:00/mi., 407 ft. of gain.

• Tuesday 10/22:
• Basement - one-arm jerks, zercher squats, and snatches. 2 min. PR.

• Wednesday 10/23:
• Walk - greenlake/woodland. 5.56 mi., 1:28:57, 16:00/mi., 407 ft. of gain.

• Thursday 10/24:
• KB intermediate - Jeff. Warmup: 3 x (TGU 1+1 14kg (one set at 16kg), SLDL 16kg x 3+3, 3 pullups). Grinds: clean & press 1, 2 3 R/L (2 x singles w/24kg, all doubles w/20kg), cross crawls and egg rolls betwwen sets. Ballistics - snatch 10+10, 9+9, ..., 5+5, 5+5 to make 100. Alternating sets with 20kg & 16kg.

• Friday 10/25:
• Off, no exercise

• Saturday 10/26:
• Walk - coffee, KB, neighborhood. 4.0 mi., 1:07:12, 16:46/mi., 246 ft of gain.
• KB advanced - Jeff. Arm bars and TGUs to start, then double presses and FSQs, and double swings/snatches to finish. Hard.

Oct. 13-19, 2013 - 3-day prep 3 x 8 mi.

• Sunday 10/13:
• Walk/run - 8.06 mi., 1:56:26, 14:27/mi., 381 ft. of gain.
• Bsmt w/Pia, pic below

• Monday 10/14:
• Walk/run - greenlake and woodland park. 4.18 mi., 1:02:33, 14:58/mi., 246 ft. of gain. Beautiful day.
• Bsmt - one arm jerks, zercher squats, snatches.

• Tuesday 10/15:
• Walk/run, 4.69 mi., 1:10:04, 14:56/mi., 190 ft. of gain.
• KB intermediate - Andrea. Push press practice, then double-bell workout below. All reps w/1 or 2 x 16kg.

• Wednesday 10/16:
• No exercise - sick with a cold.

• Thursday 10/17:
• No exercise -- still sick.

• Friday 10/18:
• Basement - easy workout.

• Saturday 10/19:
• KB advanced class - Kevin. RKC/SFG "deep six", very hard. All reps with 14kg, had to set the bell down a couple of times, esp. before the final TGU. 3 rounds on each side; first two were full TGU at end, one below is "half and half", a little easier.

Oct. 6-12, 2013 - 3day prep 3 x 6mi.

• Sunday 10/6:
• 1st pass at Pavel's "total tension" workout with double 16s. Hanging leg raises are getting better!

• Monday 10/7:
• Walk/run to/from haircut - 6.5 mi., 1:33:49, 14:26/mi., 449 ft. of gain.

• Tuesday 10/8:
• Walk to/from bookstore w/Pia - 3.3 mi., 58:46, 17:47/mi., 174 ft of gain.
• Basement - all fun stuff. Zerchers at 115, low-rep jerks and snatches w/24kg.

• Wednesday 10/9:
• Walk/run - make up lower mileage from Wednesday to hit 3 x 6 mi./day. 8.06 mi.,2:00:83, 14:58/mi., 505 ft. of gain.

• Thursday 10/10:
• KB intermediate - Jeff. Warmup 3 rounds TGU 1+1 @14kg and SLDL 5+5 @14kg; Pressing 3 rounds of 2,3, 5 @16kg (last 2, 3 w/20kg) and egg rolls x 5-10 between sets; Finisher 6 rounds SW/SN 3+3+3+3, alternating 16kg and 20kg.

• Friday 10/11:
• Off, no exercise

• Saturday 10/12:
• KB advanced class - Kevin. Alternating see-saw triples with 2x14kg and 2x16kg, swings w/32kg.

Sept. 29 - Oct. 5, 2013 - TSC

• Sunday 9/29:
• Walk to coffee->KB->home: ~1.8 mi., no watch
• TSC prep - Jeff, Teresa, Alex. Did not write any numbers down

• Monday 9/30:
• Walk/run - 4.06 mi., 1:00:19, 14:52/mi., 233 ft of gain.
• Basement - halfhearted attempt at some post-walk work.

• Tuesday 10/1:
• Walk/run - 4.22 mi., 1:02:43, 14:42/mi., 236 ft. of gain.
• KB intermediate - did not write anything down.

• Wednesday 10/2:
• KB 3E - Kevin. No record of workout.

• Thursday 10/3:
• 9-minute complex sent by Anne - everything was fun except for the swing-burpees...didn't care for those.
• Walk/run - 4.21 mi., 1:02:55, 14:58/mi., 305 ft. of gain.

• Friday 10/4:
• Walk in neighborhood w/Pia and Haley. 2.33 mi., 43:09, 18:33/mi., 154 ft of gain.

• Saturday 10/5:
• Walk to/from TSC - 1.79 mi., 29:41, 16:38/mi., 180 ft. of gain.
• TSC - DL 240, 6 pullups, 100 snatches @ 16kg. PRs on pullups and snatches.