My week 4

While Kenway is pushing more and more weight, I have been working on endurance this week.

Today: running class
Thursday:
 - benchpress: 2x15 (115, 105)
 - squats: 2x15 (95, 85)
 - overhead press: 2x9 (75, 65)
 - rowing: 2x500m with 1 min rest
Wednesday:
 - stairs slow jog: 2x 20 up then down
Tuesday:
 - vertical cable chop: 2x15
 - cable single arm row: 2x15
 - bridge with medicine ball between the knees, hips up and down, 2x15
 - all fours single arm over head press: 2x18 (5)
 - deadlift with dumbells: 2x15 (30, 25)

- climbing (lead: 5.8, 5.9, 5.10, 5.11, then fail on a 11 slab).
Sunday:
 - running: 11 miles (slow).

Knee is slowly getting better. Saw a PT. She said I should stretch every day. I'll try.

Training at this time of year can be difficult. So here's a running video for inspiration: