Monday, February 10, 2014

The 4HB "5K to 50K" 12 Week Program - Week 3

Week 3 went far better than Week 2! Despite recovering from a half marathon, eight different workouts still landed on my schedule!

  • Monday - Recovery super set of Kettlebells, dumb bell press, and chin-ups. 3 sets x 15 reps. But nothing crazy on the weights.
  • Tuesday - 10 x 200m sprints (which were brutal) and 2 Good Mornings on the minute for 10 minutes.
  • Wednesday - Rowing in the morning. In the evening: 5min of jump ropes, 5min of Turkish Getups, then 100 Hand Stand Pushups, separated every two minutes by 5 x Pendley Rows and 5 Hanging Power Cleans. 
  • Thursday - More ROWING! in the morning. And a 2000m swim in the evening.
  • Saturday - Deadlifts & Hand Stand Pushups: 21, 15, 9. 
Sunday was an Off Day, thankfully. Greatly needed it. With only ONE a week, they're like a Godsend when you finally get there.

The workouts are still mostly quick and (once you are used to them) not very complex. Being a middle-aged, frumpy nerd, my output isn't the same as a 20-something. But there is still a tremendous effort. 

Feeling stronger. Maybe feeling faster. (Springing is getting easier.) Hungry all the time. Popping Ibuprofen like candy. But sleeping better than ever.

Nearly 1/3rd the way into the program, as Week 4 beckons!
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