Training Week 4/11 – 4/17/10
April 17, 2010 § 1 Comment
First week back after taking a week off, and it was KICK ASS! I repeated week 8 of Enter the Kettlebell and I am excited to report I made it thru, so week 9 here I come!
Here’s the details:
Sunday, 4/11 – Barbell split squats 4×4, then alternating sets of TRX chest press and RDL, then alternating sets of dumbbell squats w/heels on plates and chin ups. Then 6 rounds of this circuit: 20 skips rope, 20 (16kg) swings, 20 seconds rest. Time 29:18.
Monday, 4/12 – 45 minute spin class
Tuesday, 4/13 – Enter the Kettlebell, light day. 10kg clean, press, and pull ladders. 5 ladders, 3 rungs (60 presses), then 6 minutes of swings. 25 (16kg) swings, 20 seconds rest for 6 rounds. 150 swings. Time 34:29.
Wednesday, 4/14 – 2 mile run at 9:30 pace.
Thursday, 4/15 – Enter the Kettlebell, medium day. 10kg clean, press, and pull ladders. 5 ladders, 4 rungs (100 presses), then 8 minutes of 16kg swings. 30 reps, 20 second rest for 7 rounds. 210 swings. Time 47 minutes.
Friday, 4/16 – 1.5 mile run at 9:30 pace, then 4 (30 second intervals) at 8 mph. This was surprisingly easy considering I haven’t done sprints in over 2 months. Chin ups and negatives.
Saturday, 4/17 – Enter the Kettlebell, heavy day. 10kg clean, press, pull ladders. 5 ladders, 5 rungs (150 presses), then 3 minutes of 16kg swings, 25 reps, 5 seconds rest for 4 rounds. 100 swings total. Time 52 minutes.
I know I gave myself no days off, BUT I am taking Sunday off and I usually work out on Sundays. I am going to celebrate completing heavy day with a Morimoto Martini at Morimoto’s Restaurant tonight. In case you missed it on Twitter, I am celebrating 10 years of marriage to my wonderful husband! 🙂
In other news, I am thinking about doing a 5K “Run a Muck” race in May with some moms from my son’s school. It’s a 5K through mud with an obstacle course. It sounds challenging and fun! I figured, I jumped out of a plane at 10,000 feet, gave birth to 2 wonderful children, running thru mud would be icing on the cake! I will keep you posted.
Until next week friends, train hard! 🙂