In the deep, dark dungeon

Warmed up with 500 m row and Ken's bb routine (45 lb, 10 x dl, hang clean, sumo dl high-pull, squats, OH squat with a broom, presses).

Four rounds for time (ie: as quickly as possible with minimal breaks):
500 m row (2:07-8 min)
12 bench dips (feet up on the ball)
10/leg pistol squats (alternating legs after 5)

= er, around 22 minutes? I had some timer trouble. I'll have to do this again with a better system, as that number seems a bit high.

Cool down with an easy 500 m row.

My pistol squats are not yet free-standing. I use a band around a pole for balance, rather than holding the pole itself, to eliminate the possibility of hoisting my weight with something other than my leg. (A band broke on me today. That was fun.) Still, the effect of being able to keep myself upright even though I'm prone to falling back is a bit like using a smith machine for squats, right? I will keep working on form and strength until I can do these free-standing.

This was an intense little circuit that left both my arms and legs a little rubbery. To make it an outdoor workout, you could substitute two minutes of skipping or running.

Fueled by candy

Not really. I was pretty good last night. The no-wheat thing eliminates my two favourites (KitKat and Coffee Crisp), so I may survive sugar week.

Outside again while the weather holds:

Warmed up with some lunging and skipping (the jump rope kind, not Dorothy from Kansas).

3 rounds of:
7/leg pistol squats (held rope wrapped around pole for balance)
10 low-bench push-ups

Then I did this one:

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.

I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.