Sat. ran for 4 miles around Hospital grounds, has 2 mile loop low traffic. Hospital Closed yesterday as state of NY has no money for people in need, so I have the grounds to myself from now on. Ideal for running and biking with rolling hills. Something like a mini central Park. Running club has a Four event winter seris there. A lot of big vacant buildings.

Sunday: When out for a 30 mile bike ride, what happened to spring? Cold for moring, solo ride this week need to get back to club activities. 17 mph pace. Wind was a bear somewhere around 15-25mph rate. always looking for that tail wind. Stopped for coffee at my favorate deli. For some reason I like that old place because I don't normally stop on any other ride unless it is over 50 miles.

Monday: Warmup with jump rope and heavy bag.
Kettlebell Swings: 1-16Kgx20x1/2-16Kgx20x1/1-24Kgx20x1set
Kettlebell Snatches:
1-16Kgx20x2sets
2-16Kgx20x2sets
Ladder 1-24Kg 1-15reps
1-32Kgx3x3sets
Pullups after each set of snatches. Lats feel good.

second session: Snatch grip high pull 135#-250# 3sets of 3 for speed
BB dead hang snatch: 100#-130
Squat thust and pushup 3 sets max