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.