Saturday, November 8, 2008

Heavy ROP Saturday

Ran 5k in 23:54 yesterday.
J.R. just sent me a text that he got 2nd place in the race in Hattisburg in his age group. Wow. He's down 35lbs and feeling the difference.
5x5 clean and press today with 24kg. Concentration on form and hitting all the marks. Practice rather than just hitting the reps.
Swings 30:30 (thats 30 seconds work, 30 seconds rest) for 16 sets. I was hitting about 18 reps per set. Trying to work up to 45:15 for 20 minutes. My plan is to hit 30:30 for 20 min then back off the rest. This is my strategy for getting my 5k time under 20 min by spring.
.....
Off for a KB session with 2 guys and a girl who are 1st timers, then Alabama Vs. LSU and eat the pork I smoked this morning. MMMMMMM

5 comments:

Marianne said...

Ok, drill sargeant...reporting in...Today I did 5 ladders of Clean and press with a 10lb (gotta start light). Then I did 3 minutes of swings. Also did 30 minutes of yoga on my Wii Fit and filled a truck full of wood in the backyard. Anything else today? My legs feel like jello coming DOWN the stairs, so I guess it's working.

Jon Alford said...

Nice! Send me your swing video. 150 reps of clean and press should be felt tomorrow even with a 10lber. Don't worry, you won't be sore alone. Kris and Mary should be feeling it tomorrow too. You need a bigger KB.

Marianne said...

I have a 15 lb....wanted to see if I could do all of the sets with a 10.

Kris said...

Kris and Mary are definately feeling it today. Mary can hardly move. Was a GREAT workout and thanks again. Can't wait to get my own to start practicing. Think Greg even got into there at the end.

Marianne said...

Sunday....did the turkish getup this way...10 lber....

http://www.youtube.com/watch?v=RqyIuFIdgRk

Almost made it through twice...

10 minutes of jogging with each set as well...