Easy Jog - Day 3

Task: Build muscular strength and endurance by jogging 6 laps of a 1/2 mile loop while using the 62# kettlebells to perform Bent-Over Rows and Mountain Climber Push-ups in a "Top-to-Bottom" drill as follows:

12 Bent-Over-Rows (BOR) 02 Mountain Climber Push-ups (MCP) lap 1
10 BOR 04 MCP lap 2
08 BOR 06 MCP lap 3
06 BOR 08 MCP lap 4
04 BOR 10 MCP lap 5
02 BOR 12 MCP lap 6

Condition: Given suitable area free of ice and snow to perform kettlebell reps as well as clothing to protect against the elements, a half mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 40 minutes or the duration of the top to bottom drill.

Miles: 3.00
Pace: 14:10
Time: 0:42:30
Time in Aerobic Zone: 11:28 minutes (Between 132 - 149 bpm)
Time Above Zone: 28:42 minutes
Time Below Zone: 02:20 minutes
Average Heartrate: 152 bpm
Average Percentage of maximum heartrate: 87%
Maximum Heartrate: 170 bpm
Maximum Percentage of Maximum: 97%
Calories burned: 550

Afterward, using the 62# kettlebells, I performed 2 x 30 yds of Overhead Lockout Walking and 30 yds of the Racked Carry

The Overhead Lockout Walk is performed by pressing the kettlebells to the lockout position and then walking forward while maintaining the weights overhead and elbows locked. At 30 yds, lower the weights to the racked position and return to the starting point. These are excellent exercises to work the core and develop the stabilizing muscles throughout the entire body.

42 BOR
42 MCP