Dec. 22-28, 2013

  • Sunday 12/22:
    • Basement - DL/SW/TGU to warm up, then jerk/zercher/snatch rounds, and some BBL DL on the minute to finish.
  • Monday 12/23:
    • Run - shorter version of neighborhood route to make 3 mi. 3.08 mi., 31:12, 10:09/mi., 223 ft. of gain.
    • Tabata swings 20kg. 14 reps in first few sets, 13/set toward end. Max HR 165, probably not high enough.
  • Tuesday 12/24:
    • Basement (pic below) - good warmup, then sets of BB BP/KB MP and jump rope/snatch rounds to finish. Fails on 20kg doubles toward the end...singles would have been better.
    • Run/walk - 2 laps around woodland park. 4.32 mi., 1:03:20, 14:40/mi., 490 ft. of gain.
  • Wednesday 12/25:
    • Basement - right leg work (something, step ups, TRX pistols) 5 x 3, but did not save picture.
  • Thursday 12/26:
    • Basement - shoulders (2 x 5 lbs.), good mornings, split squats, calf raises, then BB SQ to finish.
    • Run - 3.09 mi., 30:40, 9:56/mi., 196 ft. of gain.
  • Friday 12/27:
    • Day off, no exercise.
  • Saturday 12/28:
    • Workout in basement w/Pia...jerks/zerchers/snatches, then swings :15/:15 to finish.
    • Run - neighborhood route. 4.05 mi., 42:31, 10:29/mi. (right on "easy" pace), 298 ft of gain.