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- 30 min. on trainer, easy spin
- Doorknob SQ, 3/10
- Silverback CL, 2x12, 3/10. Should have dragged the bells back as discussed on Sat. rather than pushing them down-- could not keep gorilla back. Arms pumped out from Mon. class.
- Run - greenlake & athletic fields. Several attempted rounds of 90 steps/foot/min. per JD suggestion, closest was 85 even with very fast and short cadence. Interestingly, pace increased (seemed hard too). 4.16 mi., 41:08, 9:53/mi. Data is here. HR about 160 at finish, dropped to 123 after ~2 min.
- KB FTW SQ, 3/5x12kg
- KB dbl FSQ, 3/5x2x12kg
- BB SQ, 3/5x105
- KB DBL BSSQ, 3/5x2x12kg. Hard.
- BB calf raises, 3/10x105 (toes in/straight/out).
- Kettlebility boot camp week 2, workout 1. Harder stuff (swings, 1h DL with switch, bear crawls, dreaded mountain climbers have not left the building) faster pace. Very gassed on swings--squats were not well considered.
- BYOB at Greenlake - good hard workout. Presses w/16kg felt good, KB throws were awesome, and a little juggling at the end. Down side was knee whack w/12kg, which hurt like a mofo but appears to have caused no lasting damage.
- KB SW class at Kettlebility. Lots of good corrections.
- Taiji - small class but a ton of good material relating to applications. Class discovery: "secret spots" (positioning relative to partner) where applications work much better.
- Week 1, workout 3. Pace was faster, and workout just flew by. Belled up for the heavier lifts (DL, farmer's walk) and slingshots with the 20kg felt fine. Frog jumps better, mountain climbers still very hard (both in hip flexors and upper back). Great workout.
- Run--around greenlake in the sun. Was focused on determining an "easy" (E) pace per Daniels' formula...estimate VDOT of 38 based on ~10:30/mi. pace. Not sure I could have run any slower, but marathon (M) pace shows 9:08 -> scary. A starting point anyway. Data is here.
- Gyro--was supposed to do a group session but malfunctioned on the schedule. Did an independent, good safe workout before KB class.
- KB boot camp, week 1 workout 2. Moved heavy KB up (24kg) for DL, farmer's walk. Mountain climbers still hard; a couple of good pushups with lats engaged.
- BB DL singles - 3x145, 3x165, 3x185, 3x205
- KB SN, 12kg 20/7 :15/:15. Gassed out quickly after DL.
- KB VPP, 12kg 10,8,6,4,2 L/R.
- KB 2H SW, 10/15x24kg (20 reps last two sets). 50-ct jump rope between sets. L/R and R only skipping is getting a little easier but still uncoordinated.
- Kettlebility body transformation boot camp, week 1 workout 1. Broke a good sweat; rolling on floor and getting up very hard, also mountain climbers. Frog jump felt good but gassed out quickly.
- Run - GLake->83rd->Golden Gardens->Ballard->Fremont->Lk Union->home. 15.4 mi., 2:51:49, 11:10/mi. Not bad at all for time, and legs felt tired but good after. Carried one bottle of Perpetuum mixed w/juice & one clif bar.
- Supersets (16kg) of: (a) 50-ct jump rope; (b) 5 1h SW L/R; 5 HP L/R; 5 SN L/R; (c) 50-ct jump rope; 20 2h SW; 5 1h LCCJ L/R.
- KB SQ supersets: 3/5 of pull/catch, SQ, step up R/L.
- About 35 min. total work.
- KB PR 5/(1,2,3)x16kg L/R. One clean per set. Good tension and lat pulling, legs more or less locked some of the time.
- Run - 3/16 route in reverse, 1:05:46. Did not feel as hard as the previous time. Very nice day.
- A little assistance work for the right leg: supersets of (a) KB reverse lunges 5/6 x 20kg, (b) KB suitcase DL off platform with left leg up on toes 5/6x20kg.
- BB DL, 5,3,2x175.
- Gyro private lesson, exceptional.
- 15 min. on trainer to warm up
- KB 1h SW 10/17x16kg, :30/:30
- Supersets of (a) KB SN 5/6 L/R x 16kg, (b) KB LCCJ 5/5 L/R x 16kg. 50 ct. jump rope between sets.
- AM: KB PR ladders, 3x(1,2) x 16kg. 1 clean per press.
- Run, 6.4 mi., 1:05:32, 10:14/mi. Data is here. Looking at the HR values, they seem lower but this may just be my imagination.
- PM: BB DL, 5/3/2x175. Felt good but legs tired.
- PM - class at Kettlebility, good workout with lots of correction from Brett Jones seminar over the weekend. Walked/ran to class in flat Sauconys, step felt light and no residual calf soreness.
- Run - greenlake -> woodland park. 4.5 mi., 44:55, 10 min./mi. Nice day, cool but sunny. Was worried about insides of knees but they felt fine.
- Hung out and talked to tai chi crew but did not practice.
- Supersets 6/8 of (a) KB floor press 2x12, (b) renegade rows 2x12. Did rows without rest after floor press, hard.
- BB DL, 5/3/2x165
- Taiji class in AM - good session, nothing exciting
- PM - 10 min. on bike to warm up
- KB SW 10/15x12kg :30/:30
- KB SN 5/10 L/R x 12kg, 50-ct jump rope between sets
- KB LCCJ 5/10 L/R x 12kg, 50-ct jump rope between sets. Hard.
- 2 rounds of exercises below:
- 1/4 TGU, 10x12kg
- Bird dogs R/Lx10
- All four planks x 30 sec.
- Russian twists 10R/Lx12kg
- 3 way abs 10x12kg
- Kneeling press 10R/Lx12kg
- 10 min. on bike to warm up
- KB SW, 24kg, 5/15 :30/:30
- KB pull catch to GSQ, 20kg, 5/6 :30/:30
- Supersets 5/8 of (a) renegade rows 2x12kg, (b) floor press 2x12kg
- BB DL 5,3,2x175
- 3 rounds of (a) 5 min. on bike; (b) 5 min. of 2h KB SW, 20kg, :30/:30, KB dbl CL, 12kg, :30/:30, SW, CL, SW. HR 140 at end, so lower than running, but was ready to cough up a lung. Hard way to spend half an hour.
- Gyro - normal session, nothing exciting
- BB DL, 5/3/2x170
- Supersets 4/3 of (a) KB SP SQ 2x12, R only; BW partial pistols, R only
- TGU practice, 6 reps each side @8kg. Felt pretty darn good.
- KB dbl PR, 2/8x8kg standing on bosu.
- Run: greenlake/woodland, 4.8 mi. Turned watch off at stoplight and forgot to turn it back on, so no time. Bonked a bit after about 3.5 mi., so did 1 min. run/1 min. walk from there home.
- BB DL, 5/3/2x165.
- AM: 3 supersets of 3 min. bike, 3 min. KB (2H sw 16kg, :30/:30; DL 24kg :30/:30; FSQ 16kg :30/:30).
- BB DL, 5/3/2x160.
- PM: KB class at anytime fitness.
- KB DL - 2/5x24kg
- BB DL - 5/3/2x155
- Bike to good shepard, then track, then home.
- Good shepard - 30 min. taiji practice, focus on pao chui
- Track - 3 mi. in outside lane, 29:00, felt good.
- Ran to WEW, mtg, then ran from there to taiji class. Total run 6.4 mi., 1:04:00, 10:00/mi.
- Taiji practice, good class, 3 hrs.
- Walked home from lunch @ greenwood mandarin, 2.1 mi.
- Beginning class, Kettlebility. Not enough swings or rows yet.
- TGU practice during day, 6 reps each side (??, did not write down).
- Run in afternoon, ~36 min.
- Beginning class at Kettlebility. Upper body work was harder than expected. Not enough swings in my life!
- 30 min. on trainer
- 3 supersets of the exercises below, wearing 25-lb. pack:
- box squats onto bench x 10;
- step ups (R leg only) x 10;
- split squat (R only) x 10;
- calf raises (10R, 5L).
- No exercise: ended up with sore lat after 2/28 efforts, took a day off.
