31 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch - 80% x2x3 80#
Power Clean & Jerk - 80% x1 +2x3 115#
MetCon: 3 rds for time of:
15 kip pull ups
10 KB snatch (swing) - 25% BW 40#
Workout Time: 9 minutes
MetCon Time: 12 minutes
Saturday, January 31, 2009
Friday, January 30, 2009
Bulgarian Cycle, Week 1
30 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3, 55x2, 65x2
Clean& Jerk: 65x1,75x1,85x1
Front Squat: 45x3,65x3,85x3,105x3
Dead Lift: 135x1,155x1,180x1
Snatch - 85% x1x4 75#
Clean & Jerk - 85% x1x4 105#
Front Squat - 85% x2x3 120#
Dead Lift - 85% x1x4 200#
Total Workout Time: 40 minutes
Snatch is still Power Snatch + Overhead Squat, and will be for a while.
Dead lift is not part of the workout officially, but I want to add it in occasionally.
I'm not sure what a Bulgarian Cycle is either, but I guess I'm going to find out.
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3, 55x2, 65x2
Clean& Jerk: 65x1,75x1,85x1
Front Squat: 45x3,65x3,85x3,105x3
Dead Lift: 135x1,155x1,180x1
Snatch - 85% x1x4 75#
Clean & Jerk - 85% x1x4 105#
Front Squat - 85% x2x3 120#
Dead Lift - 85% x1x4 200#
Total Workout Time: 40 minutes
Snatch is still Power Snatch + Overhead Squat, and will be for a while.
Dead lift is not part of the workout officially, but I want to add it in occasionally.
I'm not sure what a Bulgarian Cycle is either, but I guess I'm going to find out.
Wednesday, January 28, 2009
Week 4, Day 5
28 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Snatch - max attempt: singles, 45-85
Clean & Jerk - max attempt: singles, 45-125 PR
Front Squat - max attempt: 45x3,65x3,85x3,105x2,115x2,125x2, 130x1,135x1,140x1 PR
Total Workout time: 51 minutes
Snatches are really Power Snatch + Overhead Squat. Still trying to figure that out.
Cleans were full squat cleans. Getting better at these!
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Snatch - max attempt: singles, 45-85
Clean & Jerk - max attempt: singles, 45-125 PR
Front Squat - max attempt: 45x3,65x3,85x3,105x2,115x2,125x2, 130x1,135x1,140x1 PR
Total Workout time: 51 minutes
Snatches are really Power Snatch + Overhead Squat. Still trying to figure that out.
Cleans were full squat cleans. Getting better at these!
Monday, January 26, 2009
Week 4, Day 4
26 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Snatch Balance + 2 Overhead Squats - 65% (of snatch balance) x 3 sets 65#
Tall Snatch - 35 (of snatch) x2x3 45#
Pull Ups - 3xmax 8,8,6
Hanging leg raise - 3x15
Deadlift: 135x3,155x3,175x3,185x2,195x2,205x2,215x1,225x2,235x1 PR!
Workout Time: 33 minutes.
My last heavy deadlift day had me doing 205x5. 205 had been my previous 1RM.
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Snatch Balance + 2 Overhead Squats - 65% (of snatch balance) x 3 sets 65#
Tall Snatch - 35 (of snatch) x2x3 45#
Pull Ups - 3xmax 8,8,6
Hanging leg raise - 3x15
Deadlift: 135x3,155x3,175x3,185x2,195x2,205x2,215x1,225x2,235x1 PR!
Workout Time: 33 minutes.
My last heavy deadlift day had me doing 205x5. 205 had been my previous 1RM.
Sunday, January 25, 2009
Week 4, Day 3
25 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Front Squat: 45x3,65x3,85x3,105x3,115x3,120x3
Rack Jerk: 45x3,65x3,85x3,105x3,115x3,120x3
Front Squat - heavy single 90% 125#
Rack Jerk - 80% x1x3 120#
MetCon:
15-12-10 reps for time:
KB Swing 50#
Ring Push Ups
Workout Time: 16 minutes
MetCon Time: 6 minutes
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Front Squat: 45x3,65x3,85x3,105x3,115x3,120x3
Rack Jerk: 45x3,65x3,85x3,105x3,115x3,120x3
Front Squat - heavy single 90% 125#
Rack Jerk - 80% x1x3 120#
MetCon:
15-12-10 reps for time:
KB Swing 50#
Ring Push Ups
Workout Time: 16 minutes
MetCon Time: 6 minutes
Saturday, January 24, 2009
Week 4, Day 2
24 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Muscle snatch: 70% x3x3 60#
Clean + Push Jerk + Hang Clean + Jerk: 60% x3 85#
MetCon:
3 rds for time of:
200 m sprint (sub: 1 minute on bike)
20 kip pull ups (sub: 10 dead hang)
Workout Time: 8 minutes
MetCon Time: 8 minutes
The Push Jerk and Jerk were more like Push Presses. Still working on that. But I'm improving on the full squat cleans. That's something, right?
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Muscle snatch: 70% x3x3 60#
Clean + Push Jerk + Hang Clean + Jerk: 60% x3 85#
MetCon:
3 rds for time of:
200 m sprint (sub: 1 minute on bike)
20 kip pull ups (sub: 10 dead hang)
Workout Time: 8 minutes
MetCon Time: 8 minutes
The Push Jerk and Jerk were more like Push Presses. Still working on that. But I'm improving on the full squat cleans. That's something, right?
Strength Cycle 1, Week 4
23 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Back Squat: 45x3,95x3,115x2,135x2,145x2
Press: 45x4,65x4,85x4,95x4
Back Squat: 90% x2x2 155#
Snatch Pull: 107% (of snatch) x1x2 135#
Press: 80% x4x4 100#
Weighted sit ups: 3x10 25# kb
Russian Twists: 3x20 8# med ball
Total Workout Time: 32 minutes
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Back Squat: 45x3,95x3,115x2,135x2,145x2
Press: 45x4,65x4,85x4,95x4
Back Squat: 90% x2x2 155#
Snatch Pull: 107% (of snatch) x1x2 135#
Press: 80% x4x4 100#
Weighted sit ups: 3x10 25# kb
Russian Twists: 3x20 8# med ball
Total Workout Time: 32 minutes
Tuesday, January 20, 2009
Prison
19 January 2009
I'm in a meeting out of town so I'm doing "prison" workouts.
Burpees: 15,14,13,12,..,3,2,1 = 120
Time: 24 minutes.
I'm in a meeting out of town so I'm doing "prison" workouts.
Burpees: 15,14,13,12,..,3,2,1 = 120
Time: 24 minutes.
Sunday, January 18, 2009
Week 3, Day 3&4
18 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Front Squat: 45x3,65x3,95x3
Push Jerk: 45x3,65x3,95x3,110x3,120x2,125x2,130x2,135x1,140x1,145x1
Tall snatch - 30% x 3 x 3 45#
Power snatch + snatch - 65% x 4 sets 55#
Front squat - 80% x 3 x 5 110#
Snatch pull - 105% (of snatch) x 2 x 3 135#
Rack jerk - heavy single 150#
Total Time: 46 minutes.
I'm going out of town for the week and won't be able to do barbell work. I'll do metcon's in my room to make up for the two I skipped for the workouts above.
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Front Squat: 45x3,65x3,95x3
Push Jerk: 45x3,65x3,95x3,110x3,120x2,125x2,130x2,135x1,140x1,145x1
Tall snatch - 30% x 3 x 3 45#
Power snatch + snatch - 65% x 4 sets 55#
Front squat - 80% x 3 x 5 110#
Snatch pull - 105% (of snatch) x 2 x 3 135#
Rack jerk - heavy single 150#
Total Time: 46 minutes.
I'm going out of town for the week and won't be able to do barbell work. I'll do metcon's in my room to make up for the two I skipped for the workouts above.
Saturday, January 17, 2009
Week 3, Day 2
17 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Muscle Snatch - 65% x3 x3 55#
Power Clean + Clean&Jerk - 65% (of C&J) x 4 sets 95#
MetCon
20-15-10 reps of:
KB Swing - 35% BW 50# (biggest I have)
Kip Pull Ups
Workout Time: 9 minutes
MetCon Time: 12 minutes
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Muscle Snatch - 65% x3 x3 55#
Power Clean + Clean&Jerk - 65% (of C&J) x 4 sets 95#
MetCon
20-15-10 reps of:
KB Swing - 35% BW 50# (biggest I have)
Kip Pull Ups
Workout Time: 9 minutes
MetCon Time: 12 minutes
Friday, January 16, 2009
Strength Cycle 1, Week 3
16 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Back Squat: 65x3,95x3,115x3,135x3,145x3
Push Press: 65x3,95x3
Back squat - 87% x 2 x 4 150#
Snatch deadlift - 118% (of snatch) x 2 x 3 135#
Push press - 85% x 4 x 5 115#
Bent row - 80% x 6 x 3 80#
Hanging leg raise - 3 x 15
I'm definitely feeling stronger. The 150# BS is not nearly as hard as it used to be.
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Back Squat: 65x3,95x3,115x3,135x3,145x3
Push Press: 65x3,95x3
Back squat - 87% x 2 x 4 150#
Snatch deadlift - 118% (of snatch) x 2 x 3 135#
Push press - 85% x 4 x 5 115#
Bent row - 80% x 6 x 3 80#
Hanging leg raise - 3 x 15
I'm definitely feeling stronger. The 150# BS is not nearly as hard as it used to be.
Wednesday, January 14, 2009
5th Day, 2nd Week
14 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVCx5, 45# bar x 5.
Snatch - heavy single 45x3,55x3,65x3,75x3,85x1
Power Clean & Jerk - heavy single 65x3,75x3,85x3,95x3,105x3,115x3,125x3,135x3,140x1
Front Squat - heavy single 45x5,65x5,75x3,95x3,115x2,125x2,135x1
New PR's ALL.
Total Time: 43 minutes
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVCx5, 45# bar x 5.
Snatch - heavy single 45x3,55x3,65x3,75x3,85x1
Power Clean & Jerk - heavy single 65x3,75x3,85x3,95x3,105x3,115x3,125x3,135x3,140x1
Front Squat - heavy single 45x5,65x5,75x3,95x3,115x2,125x2,135x1
New PR's ALL.
Total Time: 43 minutes
Monday, January 12, 2009
4th Day, 2nd Week
12 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVCx5, 45# bar x 5.
Power Snatch/Overhead Squat: 45x3, 55x3
Mid-hang muscle snatch: 62% x3x3 60#
2 position snatch (floor, mid-thigh): 60% x4 sets 60#
Working on snatch, so 2 position snatch became power snatch plus overhead squat.
MetCon: 4 rds for time:
250 m row (sub'd 30# kb sumo dl highpull x 25)
7 sand bag power clean & jerk - 35% BW (sub'd 65# bar power clean & jerk x 10)
Workout Time: 9 minutes
MetCon time: 11 minutes
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVCx5, 45# bar x 5.
Power Snatch/Overhead Squat: 45x3, 55x3
Mid-hang muscle snatch: 62% x3x3 60#
2 position snatch (floor, mid-thigh): 60% x4 sets 60#
Working on snatch, so 2 position snatch became power snatch plus overhead squat.
MetCon: 4 rds for time:
250 m row (sub'd 30# kb sumo dl highpull x 25)
7 sand bag power clean & jerk - 35% BW (sub'd 65# bar power clean & jerk x 10)
Workout Time: 9 minutes
MetCon time: 11 minutes
Sunday, January 11, 2009
3rd Day, 2nd Week
11 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVCx5, 45# bar x 5.
Overhead Squat: 45x2, 55x2, 65x2, 70x2
Power Clean: 75%x2x3 95#
Overhead Squat - heavy single: 80%x2x2 75#
Pull Ups: 10x5
Total Time: 30 Minutes.
Really got to work on OS. I'm going to have to add at least PVC OS to my warm up.
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVCx5, 45# bar x 5.
Overhead Squat: 45x2, 55x2, 65x2, 70x2
Power Clean: 75%x2x3 95#
Overhead Squat - heavy single: 80%x2x2 75#
Pull Ups: 10x5
Total Time: 30 Minutes.
Really got to work on OS. I'm going to have to add at least PVC OS to my warm up.
Saturday, January 10, 2009
2nd Day , 2nd Week
10 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up.
Front Squats: 45x5, 65x3, 85x3
Push Jerk: 95x5x2
Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3 95#, 110#, 95#, 100#, 100#
Snatch pull - 103% (of snatch) x 3 x 3 135#
Rack jerk - heavy single; 90% x 1, 85% x 1 x 2 110#, 105#
3 rounds for time of:
10 sand bag halfmoons - 25% BW 40# KB
10 clapping push-ups ring push ups
Total Workout Time: 23 minutes
MedCon Time: 8 minutes
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up.
Front Squats: 45x5, 65x3, 85x3
Push Jerk: 95x5x2
Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3 95#, 110#, 95#, 100#, 100#
Snatch pull - 103% (of snatch) x 3 x 3 135#
Rack jerk - heavy single; 90% x 1, 85% x 1 x 2 110#, 105#
3 rounds for time of:
10 sand bag halfmoons - 25% BW 40# KB
10 clapping push-ups ring push ups
Total Workout Time: 23 minutes
MedCon Time: 8 minutes
Friday, January 9, 2009
Strength Cycle 1 - Week 2
9 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Squats: 45x5, 95x3, 115x3, 135x3, 145x2
Back squat - 85% x 3 x 5 150#
Clean deadlift - 115% x 3 x 3 135#
Push press - 83% x 5 x 5 100#
Bent row - test max; 77% x 8 x 3 75#
Weighted GHD sit-ups - 3 x 6 3x10 sit ups with 25# kb
Total Workout Time: 34 minutes
This is definitely a crash course in how to handle weights. Feelin' good in the neighborhood!
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Squats: 45x5, 95x3, 115x3, 135x3, 145x2
Back squat - 85% x 3 x 5 150#
Clean deadlift - 115% x 3 x 3 135#
Push press - 83% x 5 x 5 100#
Bent row - test max; 77% x 8 x 3 75#
Weighted GHD sit-ups - 3 x 6 3x10 sit ups with 25# kb
Total Workout Time: 34 minutes
This is definitely a crash course in how to handle weights. Feelin' good in the neighborhood!
Wednesday, January 7, 2009
Day 5 of Strength Cycle
7 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Snatch - heavy single
Clean & Jerk - heavy single
Back Squat - heavy single
ab wheel: 3x15
I'm not so good at Snatch and C&J, so I had to modify.
Snatch: Power snatch and Overhead squat: 45#-95# by 10s. Failed OS at 95#.
C&J: 45#-105# by 10s.
Back Squat: 65x3, 85x3, 105x3, 125x2, 135x2, 145x1, 155x1, 165x1, 175x1
The back squat max matches my PR. I shouldn't have done the x3's and x2's. By the time I got to the end I was really weak and barely made the last rep.
Total Workout time: 40 minutes.
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Snatch - heavy single
Clean & Jerk - heavy single
Back Squat - heavy single
ab wheel: 3x15
I'm not so good at Snatch and C&J, so I had to modify.
Snatch: Power snatch and Overhead squat: 45#-95# by 10s. Failed OS at 95#.
C&J: 45#-105# by 10s.
Back Squat: 65x3, 85x3, 105x3, 125x2, 135x2, 145x1, 155x1, 165x1, 175x1
The back squat max matches my PR. I shouldn't have done the x3's and x2's. By the time I got to the end I was really weak and barely made the last rep.
Total Workout time: 40 minutes.
Monday, January 5, 2009
Sunday, January 4, 2009
Day 4 of Strength Cycle
5 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 3x5 squats; 10-8-6 push ups; 5-3-1 overhead bar squats
8 kipping pull-ups
200 m row
I'm not very good at overhead squats, so I substituted 3x5 oh squats with the empty 45# bar for the snatch balance.
Workout time: 9 minutes.
MetCon Time: 13 minutes. Don't have a rower so did 30# kb sumo deadlift high pull.
Warm Up: 3x10 of arm/trunk/neck rotations; 3x5 squats; 10-8-6 push ups; 5-3-1 overhead bar squats
- Power snatch - 75% x 2 x 3 85#
- Snatch balance - heavy single; 80% x 2 x 2
8 kipping pull-ups
200 m row
I'm not very good at overhead squats, so I substituted 3x5 oh squats with the empty 45# bar for the snatch balance.
Workout time: 9 minutes.
MetCon Time: 13 minutes. Don't have a rower so did 30# kb sumo deadlift high pull.
Saturday, January 3, 2009
Day 3 of Strength Cycle
4 January 2009
Warm Up: 10-8-6 squats/push ups; 3x10 arm/neck/trunk rotations;
Front Squats: 45x3, 65x3, 75x3
15 KB deadlift high pull - 30% BW 40#
20 KB 1-arm snatch - 25% BW 30#
Workout Time: 36 minutes
MetCon Time: 6 minutes
Warm Up: 10-8-6 squats/push ups; 3x10 arm/neck/trunk rotations;
Front Squats: 45x3, 65x3, 75x3
- Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 85#, 90#, 95#
- Snatch pull - 100% (of snatch) x 3 x 3 110#
- Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single started at 95#, got to 145#
15 KB deadlift high pull - 30% BW 40#
20 KB 1-arm snatch - 25% BW 30#
Workout Time: 36 minutes
MetCon Time: 6 minutes
Day 2 of Strength Cycle
3 January 2009
Warm Up: 10-8-6 Squats/Push Ups; 3x10 trunk/arm/neck rotations. PVC pipe Burgener warmup and snatch practice.
KB swings - 30% BW 40#
KB clean + 2 push press (each side) - 30% BW 40#
Total time for the weights: 10 minutes
MetCon Time: 12 minutes
I'm sure I'm not doing the snatch correctly, but that will come with time. I'm scaling the weight anyway. We'll see if I can build strength and skill at the same time. So far, this is fun.
Warm Up: 10-8-6 Squats/Push Ups; 3x10 trunk/arm/neck rotations. PVC pipe Burgener warmup and snatch practice.
- Mid-hang muscle snatch - 60% x 3 x 3 70#
- 2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets 70#
KB swings - 30% BW 40#
KB clean + 2 push press (each side) - 30% BW 40#
Total time for the weights: 10 minutes
MetCon Time: 12 minutes
I'm sure I'm not doing the snatch correctly, but that will come with time. I'm scaling the weight anyway. We'll see if I can build strength and skill at the same time. So far, this is fun.
Friday, January 2, 2009
Something New
2 January 2009
I'm going to try something completely different for me. I'll be doing the 16 week strength cycle from Catalyst Athletics that started on Dec 15.
I will do this later this afternoon.
I've edited the above workout with the weights used.
Warm up was 3x5 air squats, 10-8-6 push ups, 3x10 trunk twists/neck rotations/arm rotations.
Squat warm up: 45#x5, 95x5, 115x3, 125x3, 135x3.
Total workout time: 36 minutes.
I'm going to try something completely different for me. I'll be doing the 16 week strength cycle from Catalyst Athletics that started on Dec 15.
I will do this later this afternoon.
- Back squat - 83% x 3 x 5 145#
- Snatch deadlift - 110% (of snatch) x 3 x 3 135#
- Push press - 80% x 5 x 5 100#
- Pull-ups - (6, 8, 10 reps) x 2
- Weighted sit-ups - 3 x 10 20# kb
I've edited the above workout with the weights used.
Warm up was 3x5 air squats, 10-8-6 push ups, 3x10 trunk twists/neck rotations/arm rotations.
Squat warm up: 45#x5, 95x5, 115x3, 125x3, 135x3.
Total workout time: 36 minutes.
Thursday, January 1, 2009
What's Your Resolution?
1 January 2009
We ran the Resolution Run 5k this morning. My time was 32:30. Not super fast but I did run every bit of it, which is something I haven't been able to do in years. My knees didn't hurt and my quads never got tired. Hip flexors were killing me though. Need to do more flutter kicks or something.
We ran the Resolution Run 5k this morning. My time was 32:30. Not super fast but I did run every bit of it, which is something I haven't been able to do in years. My knees didn't hurt and my quads never got tired. Hip flexors were killing me though. Need to do more flutter kicks or something.
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