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.