11/28/2009 - Taiji practice, KB SN

  • Normal Saturday taiji practice, 3 hrs., fun session. Good spine lengthening correction.
  • In evening: KB snatch, :15/:15 L/R, 24/6@12kg

11/27/2009 - KB/BB fun

  • KB Squat - 5/5@2x16kg
  • KB Swing - 5/10@2x16kg
  • BB Deadlift - 5/5@155
  • KB Press - 5/5@2x12

11/26/2009 - run, BW fun

  • Run - Greenlake -> Fremont -> Woodland Park Zoo (route here). 6.4 mi., 1:03:08, 9:51/mi. HR in 160 range for last 40 min.; good conditioning test for later.
  • Body weight exercises: 1 set of
  1. Calf raises - 10L/10R
  2. Plank - 1 min.
  3. Pullup negatives - 10
  4. Hip strength series - all@10
  5. Pushup negatives - 10
  6. Doorknob squats - 15
  7. Hanging leg raises - 2x5
  8. Back extension/flexion - 10L/10R

11/25/2009 - LCCJ, SN, Run, Gyro

  • KB LCCJ GTG practice - 10/3 L/R@12kg
  • KB Snatches - 15:15 L/R, 20/5@12kg
  • Run to Gyro - 2.27 mi., 21:54, 9:38/mi.
  • Easy Gyro session, back was a little stiff from the KB work. Good neutral spine on leg work, incorporating correction from 1-1 last week.

11/24/2009 - DL, SQ, rack pulls

  • Behind the back BB DL - 5/5@135
  • KB goblet squat - 5/5@20kg
  • BB rack pulls, 2nd pin, 2 sec. hold, 1/10@235

11/23/2009 - CL/PR, bike on trainer

  • KB clean/press ladders - 5/(1,2,3)@2x12kg, 3 cleans per set
  • 30 min. bike on trainer with 1/2 min. sessions on big chainring.
  • HRM output is here.

11/22/2009 - run, BYOB

  • Run - neighborhood street route, 3.95 mi., 37:19, 9:25/mi. Did a few pickups between telephone poles. Felt pretty good overall. Did running times hip strengthening (exercises 1-5, 1x10) after. Route is here.
  • BYOB in the rain at Green Lake...sets of halos (5/5), suitcase DL (10/10), goblet squats with pause (3), hot potatoes, figure 8s, then 20 swings. Gassed out on 100 swings at end. Good times!

11/21/2009 - DL, taiji

  • DL - 5 x 175/165/155/145/135
  • Taiji class 9-12, lots of form work. Lesson for today is reduce tension in the wrists.

11/20/2009 - CL, run, press

  • Morning: BB cleans, 5 x 5 @ 65
  • Noon: Run, woodland park & greenlake, 4.9 mi., 48:59, 10:03/mi. Route is here.
  • Evening 1 x 5 L/R KB PR w/16kg

11/19/2009 - light KBs

  • Those iron balls are just like magnets...couldn't leave them alone completely.
  • 5 sets of:
  1. SW - 12kg - 10L, 10R
  2. SW - 2x12kg - 10
  3. CL - 2 x 12kg - 10
  4. DL - 24kg -10
  • The cleans were the hardest part, more work needed there.

11/18/2009 - body weight

  • 3 sets of:
  1. pullup negatives x 5
  2. pushup negatives x 5
  3. bulgarian split squats, 10R/5L
  4. lunges, forward/backward L/R x 5
  5. Plank x 30 sec.

11/17/2009 - another back off day

  • No news is good news...hard to stay still but a good practice.

11/16/2009 - back off day

  • Good PT session, hip flexor and calf soreness will resolve

11/15/2009 - taiji practice, walk

  • Tai chi practice at good shepard center, 1 hr, good qi gong + once through 96 form.
  • Walked up to woodland park to watch cyclocross, then around the lake to revolutions for coffee and then home. Total walking ~3.4 mi.

11/14/2009 - taiji, general weights

  • Missed carkeek park trail run due to hip flexor sorness. Attended 2nd half of tai chi class (form only).
  • In evening:
  1. 10 min. bike warmup on trainer.
  2. Overhead squat w/broomstick, 5 x 5
  3. Farmers walk, 2x16kg, 100 steps x 5
  4. Seated MP - bar only - 10/10/8/8/9
  5. BB good mornings - bar only, 10x5
  6. Kickstand DL (R only) 1x16kg, 5 x 5
  7. BB curl - bar only - 10/8/8/8/6
  8. Calf raise (R only) 1x 16kg, 8/6/6/6/6
  • Time for a back off week.

11/13/2009 - Snatches, 1/3 getup

  • 80 12kg snatches: 2x(10L, 10R) with breaks, then 2x(10L, 10R) without breaks. Still getting a little wrist whack on the right, left feels good.
  • TGU to elbow w/12kg, 6L/6R/6L/6R.
  • In Evening: 3 sets of:
  1. Pullup negatives x 5
  2. Pushup negatives x 5
  3. Kneeling press L/R 12kg x 5
  4. Plank 1 min.
  5. Bent over rows 2x16kg x 5
  • The 3rd or 4th plank was a malfunction...tried lifting right leg for 2o sec, then left for 20 sec. Ended up hurting the tendon at the top of the hip where the quads or whatever insert.

11/12/2009 - pressed the 20

  • 2 not bad reps on each side with the 20kg. Left shoulder sore, who knows from what.
  • A couple of additional push presses with the 20kg, and a couple of aided stacked presses with 12kg/8kg. The stacked press is hard.

11/11/2009 - KB SW/SQ sets

  • Prep: z ankle tilt, toe pull, thoracic glide, brettzel, hip flexor stretch, pumps
  • Warmup: 12kg halos 5/5, 12kg goblet sq w/pause at bottom, 12kg hot potato 1 minute
  • 10 sets of:
  1. 20 2H SW@16kg
  2. 5 goblet SQ@16kg
  • Gyro in afternoon, good session but no specific improvements.

11/10/2009 - KB clean/press/step up

  • 3 sets of:
  1. KB cleans, 3@2x16kg
  2. Kneeling press, 3@16kg L/R
  3. KB step ups 10@2x16kg L/R

11/9/2009 - DL, DB jabs

  • DL: 10x3@205
  • DB jabs: 5 rounds of 10L/10R/10L/10R jabs holding 10 lb dumbbells

11/8/09 - run, BB fun

  • Run, around greenlake and then up into the trails next to woodland park. Just over an hour of running, probably 5.5-6 mi. Legs a little dead after taiji and swings yesterday, but not horrible.
  • 5 sets of:
  1. BB power cleans 5@55
  2. Plank, 1 min.
  3. BB seated press, 5@55
  • The cleans got easier but elbows horizontal is but a dream at this point. Setting the bar on the delts assumes there are some delts there to set them on: this got better, though, with the "chest up" cue in starting strength.

11/7/2009 - taiji, swings

  • Good tai chi class...big lesson for the day was softening the elbows to avoid getting my wrist trapped in a nikio. Good section 7/8 session, 7 stars/8 directions, push hands, form work, then one pass quickly through the 96 form before lunch.
  • SW - 10 L/R@12kg on the :00/:30, 20 min., 400 total. Felt good, not too hard aerobically.

11/6/2009 - KB/BB various

  • 3 sets of:
  1. Pull up negatives x 5
  2. BB rows, 5@95
  3. Kneeling KB press, 3@16kg
  4. Kickstand KB DL, 3@2x16kg (right leg only)
  5. 2-hand clean, 3@24kg (tried BB clean @ 95, nogo)
  6. Bulgarian split squat, 3@2x12kg (right leg only)
  • 3 sets of:
  1. 15 medicine ball catches in situp position, 4kg
  2. Evil wheel x 3

11/5/2009 - KB/DL mashup

  • Five sets of the list below, with as little rest between list items as possible:
  1. Bretzel, pump
  2. DL 5 @ 145
  3. KB FSQ 5 @ 24kg
  4. 2H SW 10 @ 24kg
  5. Step ups 5 L/R @ dbl 16gg
  6. Hip flexor stretch
  • Took about 30 min. and felt like a quality workout that I don't think I'd have finished six months ago.

11/4/2009 - little KB, run, gyro

  • A little KB work for warmup: 5 SW, 5 FSQ, 16kg, L/R, then 3 SW, 3 HP, 3 SN, 16kg, L/R. Amazing how a little work gets the heart and mind ready for a run.
  • Ran to gyro, about 2 mi., 19:20.
  • Good gyro workout, but limited by lack of food in the tank. Got a little lightheaded coming out of hanging upside down on the ladder, producing a headache that stuck around later. Otherwise a good workout w/opening in the chest and good connections into the (spread) feet.
  • Ran home from Gyro, another 2 mi., total run time 41:49.
  • Total measured distance 4.36 mi., 41:49 time, gives 9:35 miles. Not bad.

11/3/2009 - Backoff day

  • It's nice to take a day off once in a while and not feel guilty about it.

11/2/2009 - run

  • Run around greenlake to/from house: about 3.5 mi., 32:40, so 9:20/mi. Felt really fast all the way around, then slowed to do the last uphill. Pace is about 1 min./mi. faster than pre-MCM timings.
  • Good session with Kevin: Z drills to warm up, followed by a lot of work on the naked TGU. Goal before moving to weighted TGUs is 20 each side with shoe balanced on fist.
  • 4 sets of 3/3 kickstand DLs supersetted with 3/3 seesaw presses while watching martial arts videos.

11/1/2009 - SW, CL

  • 10 sets of 10 2H SW, 24kg, supersetted with 2 x CL, 24kg, L/R/L/R.
  • Rode singlespeed to PCC to get food, maybe 4 mi. of riding.
Subscribe to: Comments (Atom)