Nov. 16-22, 2014

• Sunday 11/16:
• Basement - push/pulls, KS DLs for R leg

• Monday 11/17:
• The oldest of family favorites - superset deadlifts/jerks and zercher squats/snatches. Abs (who knows what) to finish.

• Tuesday 11/18:
• Run - neighborhood. 4.24 mi., 41:45, 9:51/mi., 253 ft. gain.
• KB intermediate - no additional info.

• Wednesday 11/19:
• Run - greenlake, woodland park trails. 5.71 mi., 56:49, 9:57/mi., 397 ft. gain.

• Thursday 11/20:
• KB 3e - Kevin. AM workout, but no other details.

• Friday 11/21:
• Run/walk - wallingford/fremont road route. 1.5k run/0.5k walk x 4+. 6.39 mi., 1:16:34, 11:59/mi., 440 ft. gain.

• Saturday 11/22:
• Basement - mobility work.