Catching up

10/11/2010

Warrior Dash

I participated in the Warrior Dash which is a 5k with obstacles to include: low walls, climbing over trailers, bungee walls, trail running, ponds, slippery hills, and mud bogs.

I did come out of the course bleeding though.



I was pleased with my overall results:
31st out of 539 in the 30-34 age group
239 out of 5000ish overall
24mins. 39 secs.

10/13/2010

This one was a killer for some odd reason I thought I was going to puke towards the end.  I am sure it could of been a number of factors outside of the workout to include diet and sleep.

I have a nice slice on the palm of my hand so I was limited in my options.

Swings 16kg 2 min per hand then 1 minute per hand

Good Mornings
R1: 16kg X 20 reps
R2: 20kg X 20 reps
R3: 24kg X 20 reps

Single Leg Dead Lifts
R1: 20kg 10 L/R
R2: 24kg 10 L/R
R3: 32kg 10 L/R

Squats
R1:100 Body weight
R2: 75 16kg
R3: 50 24kg

Presses
R1: 20kg 20 L/R
R2: 24kg 20 L/R
R3: 28kg 15 L/R

Upright Rows
R1: 24kg 10 L/R
R2: 28kg 10L/R
R3: 32kg 10L/R

Rest was only as needed.  

10/15/2010

Still limited by the "gash" I decided it was time to take on a serious swing workout.

Swings
1 hand only
Time is per hand
3 minutes 16 kg
2 minutes 20kg
1.5 minutes 24k
1 minute 32 kg
1 minute rest between sets
Round 2 in reverse

There is no mercy when you are swinging against the clock.