RFYL: W27

Monday, July 1
Snatch!
15:15x6x18

Tuesday, July 2
Run!
2mi
w
2mi

Thursday, July 4
BBQ!

Friday, July 5
Snatch!
15:15x6x20
Did the first 8-10 barehanded, then sock hands.  Cut it short because I bled through a sock.

RFYL: W26

Monday, June 24
Fresh tattoo work is going to prevent snatches today.  Was planning on burpees instead, but swollen, burning, painful arm prevented it.

Tuesday, June 25
Burpees!
15:15x10 - Didn't count the reps most sets, but I think sets of 3 would be a good starting point.  I can squeeze 4 or 5 in, but not for an extended session.

Wednesday, June 27
Burpees!  (inked arm still burning/swollen/peeling - snatches would abuse, and running would rub scab off)
15:15x3x20

Veterano: W 24

Pullups
1x9
1x8
1x6

Distracted.  Got some sleeve work done yesterday, so today my arm is burning and swollen; tensing and bending the elbow is painful, and I'm leery of touching the doorframe with my elbow.  No excuse to completely skip the workout though.

Head Bridges
2x15
1x10

Half Handstand Pushups
1x12
1x10
1x8

Hanging Bent Leg Raises
1x8
2x6

Pistols
1x5
2x3

Uneven Pushups
1x15
1x12
1x10

RFYL: W 25

Monday, June 17

VWC

15:15x6x18

Tuesday, June 18
Run!
2mi
w
2mi

Thursday, June 20
Run!
2mi
w
2mi

Friday and Saturday, June 21 and 22
Happy anniversary!  Suzi and I went to Portland for the weekend - there was no working out.

RFYL: W 24

OVERTRAINING.

By the end of week 23, I was totally exhausted.  The ambitious new cardio work (VWC 3xWk plus running ~4mi almost every day) and 2-a-day strength training sessions destroyed me.  So, I took all of week 24 off. It didn't even feel like too much rest time.  Man I was wrecked.  And now I'm revamping the regimen:

M - VWC

T - Run

W - Off

T - Run

F - VWC

S - Run

S - Off

An extra day off, less VWC (but still enough to be effective!), and no more running to work on VWC days (unless I'm feeling great and motivated) should keep the overtraining away.

Veterano: W23

Pullups
1x10
1x6
w
1x8
1x6

Head Bridges
2x15
w
2x12

Half Handstand Pushups
1x12
1x10
w
1x11
1x8

OVERTRAINING.  This 'week' I fell to overtraining.  I was exhausted.  So, I took an entire week off, and am reformatting my regimen:  1-2 warmup sets (not a fan of warmup, but let's try something new) followed by 3 work sets.  After work training is being replaced by 10-15 minutes of stretching because stretching is an area that has been sorely neglected.  Adding an extra off day every week, so my workout week will be 8 days instead of 7.

Hanging Bent Leg Raises
2x8
1x6

Pistols
1x5
1x3
1x2

Uneven Pushups
1x17
2x10

RFYL: W23

Monday, June 3
Snatch!
15:15x6x20 - Per usual, broke off for left hand calluses.  They're much better, but I don't want to rush and tear them again.

Run!
2mi
w
2mi

Tuesday, June 4
Run!
2mi
w
2mi

Wednesday, June 5
Snatch!
15:15x6x28
Run!
2mi

Thursday, June 6
Run!
2mi
w
2mi

OVERTRAINING.  SEE NEXT RFYL POST.