Keep moving

[blutsj]

2 x (5/5 shieldcast & 5/5 arm cast)*
4 ROUNDS OF:
- 10 KB (24 kg) swings
- (1-2-3) KB (20 kg) press left
- (1-2-3) KB (20 kg) press right
10 KB (24 kg) swings (extra finisher set at the end)

* 12 kg clubbell

 

[blutsj]

7.4 km run after the early shift

 

[blutsj]

Evening session with the 20 kg KB.

4 ROUNDS OF:
- 10/10 hand to hand KB swings
- (1-2-3) KB press left
- (1-2-3) KB press right
10/10 KB hand to hand swings

 

[blutsj]

10.5 km morning run.

 

[Bret S.]

10.5 km morning run.

Strong run!

 

[blutsj]

Strong run!

Thanks. And just finished a 5.1 km walk. Nice weather outside.

 

[blutsj]

2 ROUNDS OF:
- 10 one-arm KB (20 kg) swings right
- (1-2-3) KB (20 kg) press left
- 200 m. run
- 10 one-arm KB (20 kg) swings left
- (1-2-3) KB (20 kg) press right
- 200 m. run
5.4 km run
2 ROUNDS OF:
- 10 one-arm KB (20 kg) swings right
- (1-2-3) KB (20 kg) press left
- 200 m. run
- 10 one-arm KB (20 kg) swings left
- (1-2-3) KB (20 kg) press right
- 200 m. run

 

[blutsj]

3 ROUNDS OF:
- 10 one-arm swings right
- (1-2-3) KB press left
- 10 one-arm swings left
- (1-2-3) KB press right
10.65 km run
200 m. cooldown walk

22 kg KB

 

[blutsj]

Today at work training day in the MARCH protocol. After dinner, back home, a 4.5 km walk

 

[Bret S.]

Lots of beautiful, fresh water still!

 

[blutsj]

Lots of beautiful, fresh water still!

And the water is still standing high, eith water on places were there never was and lots of mud. But still beautifull

 

[blutsj]

6/ 6 mace 360's
3 ROUNDS OF:
- (1-2-3) KB press left
- 20 steps overhead walk left
- (1-2-3) KB press right
- 20 steps overhead walk right
- 6/ 6 mace 360's
2 ROUNDS OF:
- (1-2-3) KB press left
- (1-2-3) KB press right
- 6/ 6 mace 360's
7.2 km run

Avg speed of the run was 5:39 per km . Quite surprised by this speed and it felt easy.

 

[Bret S.]

Avg speed of the run was 5:39 per km . Quite surprised by this speed and it felt easy.

~4.5 miles at ~9 min mile pace is really moving !

I tried to run 6 mi in 60 mins and calf cramped up after 4.5 mi. As healing progresses I'm adding in some tempo stuff to the run lately. The 'Easy Interval Method' book is something I will use when recoveries get better.. starting out very minimally, of course.

 

[blutsj]

~4.5 miles at ~9 min mile pace is really moving !

I tried to run 6 mi in 60 mins and calf cramped up after 4.5 mi. As healing progresses I'm adding in some tempo stuff to the run lately. The 'Easy Interval Method' book is something I will use when recoveries get better.. starting out very minimally, of course.

I am just using a program from my garmin watch from coach Greg. Seems to work. I hsd not expected this pace. Not bad for a 55 year youngster to some and a dinosaur to others.

 

[Bret S.]

I am just using a program from my garmin watch from coach Greg. Seems to work. I hsd not expected this pace. Not bad for a 55 year youngster to some and a dinosaur to others.

Not bad at all! You're 10 years younger than I.. so you got dat goin for ya.. Haha

 

[blutsj]

A 5.2 km walk this evening.

 

[blutsj]

10 double handed (24 kg) swings
(1-2-3-4) KB (20 kg) press left
(1-2-3-4) KB (20 kg) press right
10 double handed (24 kg) swings
(1-2-3-4) KB (20 kg) press left
(1-2-3-4) KB (20 kg) press right
10 double handed (24 kg) swings
3 ROUNDS OF:
- 100 m. (24 kg) KB walk left
- 100 m. (24 kg) KB walk right
- 200 m. run
10 km run
500 m. cooldown walk

Raining cats and dogs and now I am finished, it is dry and the sun starts shining.

 

[blutsj]

5 x 5/5 mace (10 kg) 360's
3 ROUNDS OF:
- 10 one-arm (22 kg) KB swings right
- (1-2-3) KB (22 kg) press left
- 10 one-arm (22 kg) KB swings left
- (1-2-3) KB (22 kg) press right
6.9 km run

 

[blutsj]

Brought the car to the garage for maintenance. Instead of waiting decided to go for a walk. 6.8 km covered.

 

[blutsj]

2 ROUNDS OF:
- (1-2-3-4) KB (20 kg) press left
- 200 m. run
- (1-2-3-4) KB (20 kg) press right
- 200 m. run
3 ROUNDS OF:
- (1-2-3) KB (20 kg) press left
- (1-2-3) KB (20 kg) press right
- 200 m. run
8.2 km run