Thur: 10/9/14, 1850m run, kb work

Early AM: right after wakeup 

Contrast shower 

Joint mobility

Dynamic stretch 

In the PM: 

Dynamic stretch 

Then: 

1850m run (6:51, 5:57mpm pace)

Then: cool down

400m walk 

Later in the PM: 

Joint mobility

Then: 

1-45# kb

4 x 5/5 1h swing 

4 x 5/5 1h clean

4 x 5/5 1h health snatch 

Then: 

1-45# kb

1 x (5-1) 1h strict press 

1 x (5-1) windmill 

1 x (5-1) DHNK pullup 

1 x (5-1) goblet squat 

Then: 

3 x 10/10 long breaths farmer carry hold @ 80#

Cold shower 

Late PM: before bed
Cold shower
Joint mobility
Dynamic stretch