Sun: 2/9/14, run, BW

Phase: Foundation

Objective: LSD + bw

In the PM: 

3 mile run @ LSD pace 

Then: 

100 x deadlifts @ 36kg kb

100 x squats 

Then:

Chin-ups: 3 x 5 (slow, very easy)

Push-ups: x 100 (50,20,10,10,10)

Ring body rows: x 50 (15,10,10,10,5)

Janda sit-ups: 3 x 5

Lying oh raises: 1 x 30 @ 14kg kb

Relaxed stretching

*30 sec between all sets, 2 min between excercises. 

Later in the PM:

Relaxed stretching (hamstrings and back)

Notes:

Weight: 198#

Nutrition: very minimal until big healthy dinner.

Comments: good day. Done with my GPP phase which was just a transition phase of sorts while I was busy with work, coaching, housework, BSF and a newborn baby. Moving forward will see a significant amount of running and BW work until my body adjusts to a higher workload again. Once my body adjusts and a good foundation is laid then we will start a new phase and start adding more kettlebell work in.