back squats

BS: 1 x 100 x 50#
DB shrugs: 1 x 50 x 45#

sauna x 16 min

November run stats

A little late posting this as I kept forgetting.

Nov 02: 3.15 mi
Nov 04: 3.15 mi
Nov 11: 3.16 mi
Nov 14: 3.16 mi
Nov 16: 3.16 mi
Nov 18: 3.17 mi
Nov 25: 3.20 mi
Nov 28: 3.24 mi
Nov 30: 3.32 mi

You see a huge jump at end of month. That's when the dreaded PT test came to light and decided to up the incremental increases.  The months look like this:

September: .14 mile increase (12 runs)
October: .02 mile increase (7 runs, family visit)
November: .17 mile increase (9 runs)

I'm sure December will be interesting as I've been pushing hard but will probably miss 1/2 the month due to holiday travels. 

Again...

probodx
- ball routine
- curl-ups
- macaranas 
- pouring in
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist 
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
20 min

30 min = 5.52km (3.42 mi)
.4 increases (8.2-11.6)

2 miles @ 18:00

pbx and run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
28 min (cut out legs)

30 min = 5.45km (3.38 mi)
.4 increases (8.2-11.4)

2 miles @ 18:09

Today was first day run was sucking at the end. I'm starting to get close to the wall.

bench press

mobility

bp: 1 x 100 x 40

pushups (min rest between)
1 x 30
1 x 15
1 x 10

situps (2min unbroken steady): 66

sauna x 15 min

pbx and run

probodx
- ball routine
- curl-ups
- macaranas 
- pouring out
- pouring in
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist 
- squat 
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
23 min (cut out legs)

30 min = 5.42km (3.36 mi)
.4 increases (8.0-11.4)

2 miles @ 18:18

pt test

Dreaded PT test this morning. Haven't done one of those in years! The run was only thing I was really worried about.

70 push-ups
80 sit-ups
15:46 2 mile

285 (for my age). Not too bad. Was surprised and happy that I ran as well as I did. I figured I'd be a lot slower.

1900:

BS: 1 x 100 x 40#
DB shrugs: 1 x 50 x 35#

sauna x 15 min