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.