Feb.16-22, 2014

• Sunday 2/16:
• #1 TSC - DL only, 1x3, 2x1 @ 220
• #2 Basement - snatches, pullups (band only), jerks, TGUs, hanging leg raises
• #3 Run - neighborhood short route plus a little to make 5K. 3.11 mi., 29:36, 9:32/mi., 256 ft. of gain. 5K PR per Garmin!

• Monday 2/17:
• Run - Greenlake to Woodland to Good Shepherd. 5.01 mi., 54:00, 10:46 mi., 292 ft. of gain. Very easy pace.
• Basement - bench, pullup variations, farmers carries.

• Tuesday 2/18:
• Basement - TGUs, zerchers and jerks, then swings for a finisher.

• Wednesday 2/19:
• Run - short neighborhood. 3.04 mi., 30:03, 9:53/mi., 191 ft. of gain.

• Thursday 2/20:
• KB intermediate - Kathleen. Pavel's "spread the pain" workout; 2 x 14kg, 2/3/5 first time through, 2/3 second time. Set bell down between sets, but "I go you go" so not much rest.

• Friday 2/21:
• Run - from parking lot at track, around greenlake, 0.8 field laps to finish. 5.05 mi., 50:36, 10:02/mi., 105 ft. of gain.

• Saturday 2/22:
• KB adv - Kevin. Chains (swing, clean, FSQ) x 3+3. Worked up to top set of 28kg - 3 reps on left, 2 on right.
• Run/walk - neighborhood. 4.44 mi., 52:54, 11:56/mi., 292 ft. of gain.

Feb. 9-15, 2014

• Sunday 2/9:
• Basement - various BW/DB stuff, swings and jump rope to finish.

• Monday 2/10:
• Run - neighborhood++. 4.69 mi., 47:05, 10:03/mi., 301 ft. of gain

• Tuesday 2/11:
• Run - nhood short route. 3.08 mi., 30:23, 9:52/mi., 220 ft. of gain.
• KB intermediate - Emily. Did not record workout.

• Wednesday 2/12:
• Day off - no exercise.

• Thursday 2/13:
• Basement - can't go wrong with zerchers, jerks, SLDL, snatch. 210 reps, did not record time.

• Friday 2/14:
• Walk/run - loop around lake, neighborhood. 8.18 mi., 1:34:39, 11:35/mi., 397 ft. of gain.

• Saturday 2/15:
• AM - KB advanced - Kevin. Drop set workout, hard, did not record particulars.
• PM - run - neighborhood route. 4.15 mi., 42:15, 10:11/mi., 247 ft. of gain.

Feb. 2-8, 2014

• Sunday 2/2:
• Run - GLake/Woodland - 4.58 mi., 47:46, 10:26/mi., 250 ft. of gain.

• Monday 2/3:
• Run - around greenlake. 3.42 mi., 34:02, 9:56/mi., 150 ft. of gain.

• Tuesday 2/4:
• Run - shortie nhood route. 2.18 mi., 21:42, 9:58/mi., 161 ft. of gain.
• KB intermediate - Andrea. Off-size DL, SQ, PR - no picture.

• Wednesday 2/5:
• Basement - pushups, bench, rows.

• Thursday 2/6:
• Run - neighborhood++. 4.55 mi., 46:50, 10:18/mi., 263 ft. of gain.

• Friday 2/7:
• Run - Greenlake/Woodland. 5.69 mi., 59:04, 10:23/mi., 430 ft. of gain.

• Saturday 2/8:
• KB advanced - Kevin. Not positive this picture goes with the workout we did, but a good one nonetheless.

Jan. 26 - Feb. 1, 2014

• Sunday 1/26:
• TSC prep - mostly deadlifting practice.
• Run - short nhood. 3.26 mi., 31:53, 9:47/mi., 257 ft. of gain.

• Monday 1/27:
• Run - short nhood before class. 2.95 mi., 29:48, 10:06 mi., 230 ft. of gain.

• Tuesday 1/28:
• Basement - supersets of DL/Jerk, ZSQ/SN, 3, 4, 5, heavy-ish weights. A little too much squatting for the weight, back a little sore after.

• Wednesday 1/29:
• Day off - no exercise/li>

• Thursday 1/30:
• KB 6E - Emily. Lots of snatching and double front squats. Finisher is below.

• Friday 1/31:
• Run - short nhood. 3.08 mi., 30:51, 10:02/mi., 252 ft. of gain.

• Saturday 2/1:
• Run - track. First test of fluid flex and forefoot striking; really had to slow down. 3.00 mi., 32:38, 10:53/mi., no gain.
• KB advanced - Andrea. Focus was on front squats, but lots of other stuff in main workout, below.