95# and a few miuntes

3 rds
5x dl
5x clean
5x military press
5x bent over row

Kb stuff

Amrap 20 mins (Quick pace, not all out)

10x kb swings

5x kb snatch each arm

10x sit ups

16 rds and 10x swings

monday night

6 rds
6x kb military press @ 2x 25#
6x seated row
10 sit ups

lots of kb technique practice.

sunday...

run 1 hr 10 minutes

7.3 miles

kayak and bike

kayak for 1 1/2 hours. pretty easy pace with a few miuntes of hard all out paddling.

then later...

mtn bike.
ride at lake sawyer. 1hr 45mins 7.5 miles.
It was like riding through peanut butter... The only time I could really get traction was riding through the snow on the trail. Once the snow melted, it was much less fun.

run for a little bit

battery died on my stop watch. I wasnt going inside to replace it so i have no idea my times for the following...
1.5 mile about 12 minutes
walk for a bit
1 mile about 8 minutes
walk for a bit
1/2 mile les than 4 minutes

I did this run with sage. She was toast after the first 1.5 mile. She was off leash and trailing me by about 10-15 yds most of the time.

3/20... last night

27 minutes
7x kb snatch @ 30# left arm (in 15 sec)/ 15 sec off
7x kb snatch @ 30# right arm (in 15 sec)/ 15 sec off
last 7 minutes did 8x kb snatch @ 25#during 15 sec work

Did 27 miuntes ecause I almost shit my pants... i was going for 30 mins...

later

6 rds
6x military press @ 2x 25# kb
6x seated row @ 2x 25# kb
10x sit ups
6x toes to sky

6 rds
6x seated kb clean to press(each arm) @ 35#
10x push ups

Sunday's run

Run 1 hr

About 5 miles... Legs heavy, back hurt, I'm a huge pansy..

Yesterday run with ash

run 1 hr
6.1 miles
pretty comfortable pace.

Mtb

Ride at Duthie Hill

10.25 miles

1hr 20 mins

Hard rain and wind and heavy legs from yesterday's workout.

40 mins of good ol fun hard work...

40 rds each arm
7x left arm kb snatch (15 sec)/15 sec off
7x right arm kb snatch (15 sec)/15 sec off

280x kb snatch each arm

The first 15 rds for each arm were completed with 30#kb. The remaining 25 rds, a 25# kb was used.

40 minutes total time with HR around 164 bpm at the end of each 15 sec rest.

Run

Run

5 miles - 38:46

mtb at Duthie

ride 7.5 miles... no idea on time. legs were heavy and my back hurt. still fun though.

Tuesday's run

run
4 miles
29:43

yesterday's interupted workout

15 mins
8x 25# kb snatch left arm (15sec)/15 sec off
8x 25# kb snatch right arm (15sec)/15 sec off

120x kb snatch each arm

Sunday morning, before the seattle beer scavanger hunt!

25 mins of...
8x 25# kb snatches left arm (15 sec on)/ 15 sec off
8x 25# jb snatches right arm (15 sec on) / 15 sec off

200x kb snatch each arm

then,
a 4 hour time limit to complete tasks and get to checkpoints in a 5 mile radius in Seattle. We ran the majority of it, drank some beer, and had some fun. covered at least 6 miles running and walked another 4+ miles.

saturday morning

run 1 hr
covered just barely over 6 miles. pretty comfortable pace.

wed 2/29? I think...

run 2 miles -14:34

4 rds
10x wtd situps @ 35#
10x toes to sky
5x slaher to halo each side @ 35#
45 sec plank
6:48

run 1.5 mile - 11:54

rest 4 mins

run 1 mile 6:34