Training Log Archive: bbrooke

Walked to and from the new self-serve frozen yogurt shop in downtown Louisville.

- Dynamic stretching to warm up.

- Lots of one-leg movements: kettlebell deadlifts, box jumps, and burpees.

- Warm-up on kettlebell swings with increasing weight and box jumps with increasing height. I got up to 28", which is (I think) the highest I've ever done.

- AMRAP in ten minutes: burpees x 4 / chest-to-bar pull-ups x 8 / kettlebell swings x 12. I substituted standard kipping pull-ups. The prescribed kettlebell weight for women was 53#, but I used 35#. Completed three full rounds + 4 burpees + 7 pull-ups.

- Three rounds to cool down: abmat sit-ups x 20 / 60-second plank.

- Foam roller on legs.

- Warm-up: jog 300m, 30 jumping jacks, jog 300m.

- Groin and shoulder stretches.

- ~40 squats working on snatch-balance technique.

- Snatch-balance, working up to two-rep max. I started at 35# (just the barbell) and got up to 70#.

- Three rounds: straight leg raises x 15 / side bends w/ 35# kettlebell x 15 per side / 35# good mornings x 15.

- Dynamic stretching.

- Four rounds: kipping pull-ups x 5 / (modified) push-ups x 10 / squats x 15.

- Burgener warm-up with barbell; front squat warm-up with increasing weight.

- For time -- five rounds: front squat x 5 @ 65% of one-rep max / run 150m. I used 65#. 7:22.

- Stretching and 10 kipping pull-ups.