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- KB LCCJ 2x12, 5/5 w/50-ct. jump rope between sets.
- Run - good shepard -> greenlake -> coffee. 3.7 mi., 36:50, 9:57/mi. 8x100 pickups on greenlake track.
- KB LCCJ 2x12, 5/5 w/50-ct. jump rope between sets.
- T-Muscle link to adductor training program.
- AM: KB 2H SW supersets 10x(10x8kg, 10x12kg, 10x16kg, 10x20kg, 10x24kg), :15/:15.
- AM: KB kneeling press, 12kg, 8,7,6,5,4,6 L/R
- PM: KB SQ supersets, 5x(5x2x8, 5x2x12, 5x2x16). 4105 lbs. Not as hard as expected.
- KB VO2, 50/7x12kg, :15/:15. Could have gone further but forearms were starting to pump out.
- Run, greenlake/woodland, 5.2 mi., 53:26, 10:18/mi. Data is here.
- Afternoon: KB PR 2x16kg, 4/4/3/3/3/3/2/2/4, 28 reps total. Harder than expected. Jump rope between sets.
- Evening: 15 min. on bike, then KB 2H SW 10/10x24kg :15/:15. Swings were harder than expected too...the only thing that felt good today was the bike.
- AM: 3 mile run on Greenlake track, no time recorded. Nice morning & easy jogging pace.
- AM: KB 1H SW, 20/10x16kg, :15/:15.
- PM: BB DL - 3/4x145, 3/3x165, 3/2x185, 2/2x205, 2/1x215. 5585 lbs.
- PT session, but no exercise.
- AM run - 5.8 miles around greenlake and woodland park, 60:13, 10:23/mi. Thought I was going faster, and first 4.3 mi. was at exactly 10:00/mi. so last part may not be accurate.
- Up to good shepard for short taiji practice. Kicked it old school with some of the bagua qigong, very fun.
- PM run - 8.5 mi. around lake union, 1:29:03, 10:24/mi. Ran/walked after 30 min (mostly 3 min run, 1 min walk). Run data is here.
- 3 hr. taiji class, normal day, nothing exciting.
- 5 supersets of TGU L/R 1x8kg, split squats (R leg only) 5x2x8kg. Good R quad assistance exercise. The TGUs were not bad at all.
- AM: 20 min. on bike (trainer), then KB 1H SW 10/20x12kg :30/:30.
- PM: KB VWC 40/7x12kg :15/:15. Hard at the end, and hand maintenance is a must.
- After VWC, 5/5 LCCJ 2x12kg with 50-count jump rope between sets. The LCCJ is just evil hard.
- Squat session with KBs front/back and BB in between.
- KB FSQ, 5/5x16kg
- BB SQ, 5/3x135, 2/2x155, 1x175
- KB FSQ, 5/5x24kg
- Total 5045 lbs.
- Morning - run - greenlake & woodland park, 5.8 mi., 1:02:34, 10:49/mi. Did backward/sideways stepping on one of the soccer fields, and six jumps up onto bleachers (approx. 2 ft). Data is here.
- Afternoon - gyro - good session, nothing exciting.
- Evening - taiji play, various chan su gong & stretching exercises.
- Morning: VWC 12kg 26x7 :15/:15. Intended to go for 40 sets but stopped when failure to keep L shoulder packed caused a tweak. HRM data is here but is not very useful. In the fat client version, HR goes up to about 125 after the first set, the rises slowly to close to 150 at the end of the session. No explaining the web version.
- Evening: 5 supersets of (2H SW 15x24kg, cheat clean 3L/3Rx24kg). 24kg cleans are close but not quite.
- BB DL 5/5x135; KB circles, halos, GM, calf stretch between sets.
- BB behind the back DL 5/5x135; KB circles, halos, GM, calf stretch between sets. Total DL poundage 6750.
- KB floor press, 2x8, 5/10.
- KB overhead press, 2x8 5/10.
- KB PP 2x16 10/3.
- Taiji at good shepard, 45 min., worked on 7/8 solo form.
- Run - ravenna park, UW, around lake union. 10.75 mi., 1:54:49, 10:40/mi. (data here). Much faster than expected, but hamstrings and calves sore after. Lessons for the day: (a) always wear rain gear in Seattle when running (got cold); (b) calf work day before a long run is a bad idea.
- KB 1H SW 5x15/15 w/50-count jump rope in between sets to warm up.
- VWC 12kg 30x7 :15/:15.
- 2nd half of taiji class, took it pretty easy.
- Evening: 5 supersets of (BP 105x2, KB SC DL 2x16x5 (R only), KB calf raise holding 24kg 5L/10R).
- Early morning - run around greenlake + soccer fields. 3.9 mi., 37:22, 9:31/mi. Fastest pace in a good while. Run data is here. Up close to 170 bpm easily, no way is that V02 max.
- Intended to VWC but no go on account of project problems.
- 2/3x145, 2/3x165, 2/3x185, 3/1x205, 2/3x165. 4575 lbs. Push butt back -> hamstrings engaged, what a surprise.
- Evening: 20 min. bike, then 8 supersets of 10x24kg, 10x2/12kg on the :30/:30. Had to take two 1 min. breaks; got the H1N1 shot today and it is moving through. HR > 130 at end.
- Run - 2 mi. on track attempting max HR test. Unfortunately data was not saved on the watch, not sure why. I think the max was in the 165 range, will test again sometime next week.
- KB PR/LCCJ - 5 alternating sets of 6 KB PR 2x12kg and 6 KB LCCJ 2x12kg. 6 step ups onto 18 in. platform, R leg only, between sets.
- Gyro triplet - semi-private session w/2 other students. Good hard workout.
- 5x115, 5/2x135 (on minute), 2x155, 1x165, 5/3x115 (on minute). 4125 lbs.
- Evening: 5x10L/10R KB SW with jump rope between sets to warm up.
- KB SN, 12kg, 20/7 :15/:15.
- GTG KB work throughout the day: VPP 5/5x20kg, rev. lunges (R leg only) 5/5x20kg, side raises 5/5x20kg.
- Run - neighborhood -> woodland park -> greenlake, 5.6 mi., 57:37, 10:13/mi. Ran for 1st 30 min., then took walk breaks every 3-4 min. Data is here.
- Morning - run to/from WEW, with a stop at good shepard to practice 7/8 w/Tom and Bill. 40:35, 3.44 mi., 11:45/mi.
- Afternoon - cV02Max test w/12 kg., 25 snatches in 5th minute. KJ says round up to 7, sadly. Followed with 3 x (1,2,3) KB CL/PR ladders w/16kg.
- Evening - 10 min on bike trainer, then 8 rounds of 10 KB SW, 10 KB suitcase DL on :30/:30 w/24kg. Nice finisher to the day, didn't seem too hard.
- Morning - good tai chi class, andy out but the class was great anyway. Lots of practice on 7/8 solo, beng reps, etc.
- Evening - various KB, about 45 min.
- Afteroon: BB DL - 5x135, 5x155, 5x185, 1x205, 5x155, 5x135
- Evening: KB PR/LCCJ, 2x12kg. 5x5 of each (presses then clean/jerks) with jump roping and steup ups holding 2x12 (R leg only) in between.
- GTG front/back lunges holding 2x8kg. 5x5 each side.
- Run - outside of greenlake with pickups between phone poles, 3.2 mi., 29:09, 9:06 mi. Pace seemed hard but 9 min./mi. seems pretty nice now.
- Good gyro session, many good corrections.
- Various sets of 16kg KB jerks, cleans, presses, snatches, swings, etc. with jump rope sets in between. Tried a few LCCJs with single and double 16kgs., very hard. About 20 min. total workout time.
- Verkhoshansky 1/1: 8x100, 6x125, 6x145, 2/6x160, 6x170
