Wednesday, September 30, 2015

Wed: 9/30/15, lower density, LSD run

530am: 

Streams in the Desert 
Homiletics/BSF (rev 1:4-8)
Journal 
To do list 

Then: 
Cold shower 
Joint mobility
Foundation drills 
Upper body band work 

In the afternoon: 

12 x 3/3 1h swings @ 36kg 
- 15 sec rest 

4 x 10/10 2h swings @ 36kg
- 15 sec rest 

2 x 5 goblet squat @ 36kg

Then: cool down
Lots of band good mornings 
Lots of band x walks
Kneeling ab wheel rollouts 
Band stretch 

Late PM: 

49 min run @ easy recovery pace 

Then: cool down 
8 min uphill walk
Relaxed stretching 

Notes: 
Weight: 197.8
Comments: short on time so got some density work in. Love this style. Quick and efficient.

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