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- Walked neighborhood w/Pia, about 30 min.
- Sets of 5/6/7 swings, high pulls, snatches with 12kb while working outside in the hard. Swings felt great, HP less so and the snatch, well that's just going to take some time. Finished reading VWC today, and I am a long long way from a heart of elastic steel.
- Run around greenlake, 34:46. No great shakes on speed but legs felt good.
- End to end workout from Kevin: Z, TGU with Z, swings, high pulls, snatches, and even a few weighted windmills with the 12kg.
- Took it real easy at tai chi, very trashed from the trail. Legs felt pretty good considering...
- Long hike in SE corner of Mt. Rainier. Beautiful weather but a sequence of technology failures (GPS, water filter the really important ones) made for a fairly grueling day. Total 22-23 miles (last 5-6 not on GPS map, 1st 5-6 were GPSing the road into Soda Springs to check that for the map). Data is here, pictures are here.
- DL - 5 x 185, 175, 165, 155, 145
- Gyro
- Training session w/Kevin: worked on Z, TGU, SW, high pull, snatch, windmills. No guilt eating a fine meal this evening!
- Run - around woodland park then greenlake. Good hamstring sensations and felt strong throughout. Purposely took pace easy to match race pace. ~46 minutes, 4.5 mi., ~10.15/mi.
- SW/SQ - attempted tabata with alternating sets of FSQ/SW with double 12kgs. Made it to 3rd round (2 x SQ, 1 x SQ) before gassing out. Continued through sets, taking rest breaks as needed to complete 5 sets of each.
- CP: 10x5 w/double 12s.
- DL: 5x5 @ 165.
- Long run in the city...17.7 mi. at about 12:15 pace. Carried water, electrolytes and sports drink, which worked more or less well. Running on the roads in trail shoes is not that much fun. Data is here.
- Total of 5.5 hrs of tai chi: normal 3 hr class, then 2.5 hrs of sanshou class (section 2 of 7/8) after lunch. There were some tired legs in the crowd, including mine.
- During the day, GTG with CoC S gripper. 5 sets of 5 combined with 5 sets of 10 light green expand the hands bands.
- SW: 6 rounds of 6x10: 12L, 12R, 16L, 16R, 20B, 24B. Took enough time between sets to let things calm down.
- Upright rows: 10 sets of 5, alternating double 12s and double 16s.
- SQ: 5 x 5, 1st set double 12s, remaining sets double 16s. Stretched hams/groin before and during and got reasonably deep.
- Watched Rippletoe's starting strength video on the DL, then followed his instructions....2x5x185, 3x5x175. Grip was failing, will need to go to offset grip with much more weight on the bar.
- Run, greenlake up to woodland park, 46:00, 4.7 miles, 9:49/mi. pace. Run data is here.
- GTG KB action, all with 16kb bell, 5 x (2 x L/R press, 2 x L/R suitcase DL, 2 x steps 1-3 of TGU). Did the sets over the day as a break from work fun.
- Warm up: jabs w/10 lb DB, 2 rounds of 10L, 10R, 10L, 10R, 10L, 10R.
- SW: 10 x 12L, 12R, 16L, 16R, 20B, 24B, 12D, 16D.
- Cleans: 5 x 12D, 16D, 20L, 20R, 24L, 24R. Cleaning the 24 was hard.
- SQ: 5 x 20, 24, 12D, 16D, 16D. Sets of double 16s should keep me busy for a while.
- Towel swipes to failure (didn't take long).
- Easy day, recovery from Sunday.
