Jo's Tuesday Run

I did my run, but wasn't happy with it. My youngest daughter was involved in a grease fire at her appartment, which burned her hands slightly, so between that and having a rough day at work, and the heat, I wasn't in the best frame of mind, but decided to run anyway.

Here's how it went:
2 Miles
32:00
HR 167-172

Jo's Second Training Week / swing workout

I did my 30 minute swing workout today. 2:00 on :30 active rest, finished 15 sets (30 minutes or work and 7:30 of active rest). I feel a bit fatigued, lower back still getting sore but I out did my last week swing workout by 10 minutes! Yeah me! Tomorrow is my short run...6 am here I come :)!

Today's Workout: Danny

I had a good workout today. I’m at work this week, so I’m leary of training too hard, considering I’m on call 24 hrs a day.
Anyway, my workout was inspired by an article I read on Circuit Training, by Steve Maxwell. I went to the new park in Boothville, and used the new kids playground as my gym. I hung my Jungle Gym from the tall swing set, which was the perfect height. I did everything else on the concrete slab, in the shade, under a palm tree. There was a slightly cool breeze, which felt amazing, and without it, I would have been miserable.

Here’s what I did:
8 Pull Ups
8 Double 16kg Swings
8 Push Ups
8 Double 16kg Front Squats
Rest & Repeated 5x
3 sets of hanging leg raises x 1

Nothing to brag about, just something to keep my body moving, and it felt good. I was actually feeling good, I just wish I could have been at home training with my friend, so we could have kept going.

Jo did a great job today, running for 54 minutes.

4 mile run / 53.4 minutes

Hey babe...it's your wonderful, exhausted wife ;) just finished my 4 miles in 53.4 minutes. First mile was 13.2 minutes; everything after that is a blurr! Totally pooped...my heart rate stayed in the high range (172 BPM) almost the whole run. I felt good though...if you call good; sweaty, achy and exhausted :)

Jo's swing workout (timed sets)

I just finished my swing workout (timed sets) I am doing sets of 2:00 on and :30 sec active rest. I started with a 18# kettlebell but it didn't get my heart rate over 152 (I need my heart rate between 167 and 172) to mimic my run heart rate. So after the first set with the 18# i moved to the 26# kettlebell getting 42 RPM and keeping a heart rate of 167 during swing sets not going below 125 during active rest. I finished 10 sets of 2 mins for a total of 20 minutes. My back began to fatigue around round 8. I am very disappointed in myself and will push harder next week...

Jo's Big Day

I'm very proud of my wife, she completed a continuous 30:00 set of half snatches. This was her first attempt at something like this, and she performed very well! She averaged 16 RPM, with a 15# KB, for approx. 480 snatches, with an average HR of 170. We will move her up to an 8kg, and a 12RPM pace, to try and bring her heart rate down to the 150's.
Sets of 40-50:00 are on the horizon, and I'm sure she will do just fine.
Thanks to Britt Buckingham for including Jo in this program.

Timed sets are very different, and fun; if you haven't done them yet, find someone with experience, and dive in. Doing 10-30 minute sets of snatches/Jerks/LCCJ etc...without setting the bells down, will show you what you're made of!!

Monday's Workout

Jerk: w/20kg :30R/:30L x 15 Rounds: = 15:00 (14rpm 195-total)
Pull Ups: w/15# KB: 10 8 6 4 2 x 1
Hindu Squats: 50, 25, 25
Push Ups: Regular 10 to 1 partner ladder