Jackknife

Full Body, Posterior Chain, and Abs x 2

Five Circuits of:
Burpees x 5
2H Kettlebell Swings x 10 @ 35#
Swiss Ball Jackknife x 10
Long Crunch (Swiss Ball) x 20

We did each circuit non-stop and rested for a minute between each of them. About 20 minutes and done - and done in.

The Jackknife - feetup pushup position and tuck your knees by rolling the ball forward - serious ab pain.

I was glad to bring back the kettlebell.

This one was simple and done basically in one spot, but it got the job done - the abs especially.

Frosty Freeze Warmup

We are going to run in a fundraiser race for our school's track/cross country teams in a month - the Frosty Freeze. It's a mile and includes a pretty serious, if gradual, hill. The first half is downhill and the second is back up, two streets over. I was in no shape to do this when we tried it about 4 years ago.

We ran the course on Friday. I made it in 12:30. I started too fast and struggled through the second quarter-mile. If I can manage to hand back and then , 'kick it in' after the halfway point I could make 12, which is what I's like to do.

We'll do this a couple more times and see if we can't make it work.

The Sum of its Parts

This was a straight-forward plan: back/full body, abs, chest, legs.

It was one of those circuits where the whole was greater than its parts. I felt heavy for days.

Monday's workout

Five circuits of:
Bear Crawl x 20 yds
Long Crunches x 20 (Bosu ball)
Feet-up Push-ups x 10 (55 cm ball)
Triple Lunge x 5/5 (front, side, back w/both legs)

I moved boxes on Tuesday & Wednesday, and finished on Saturday. Plenty of lifting, and I slept well, but no specific soreness.