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- AM - run on outside of greenlake track, 16 laps + 1 walking, 46:10. Felt good, had to be around 10:00/mi.
- PM - KB fun, four rounds of:
- 1H SW - 10 L/R x 12kg
- Jump rope - 50
- 2H SW - 15 x 16kg
- Single leg DL - R leg only - 10 x 16kg
- High pull - 10 L/R x 12kg
- Goblet SQ - 10 x 16kg
- SN - 10 L/R x 12kg
- Took enough rest between sets to not gas out or lose form. Lot of fun.
- Gyro session - took it a little easy but still got the chest opened up well and legs lengthened in preparation for BTBC.
- BTBC - week 6 workout 2. Better than Monday. Worked primarily with the 12, all DL/JJ/SWs completed and 1-2-3-4-5-4 on the ladders. 41 rope bounces on 2nd set, didn't count 1st.
- Long(ish) run around greenlake & play fields. 12 mi., 2:15:40, 11:18/mi., 1131 calories. Had not eaten enough and got very cold in the wind, mild hypothermia at the end. Soup and a shower, a little mild whining, and off to bed did the trick. Data is here.
- BB DL - 1/5x165, 1/5x155, 10/5x145. Intended to go 16 sets but form started to go south and BTBC coming tonight. 8850 lbs.
- BTBC - week 6 workout 1. DL/JJ/SW and lots of squatting & some rope work, hard after DL. Started DL with 24kg, bad idea, backed off to 16. Made 1-2-3-4-5 ladders. Good ab work at end.
- Biked to good shepard, 30 min. taiji practice (pao chui), then over to greenlake for BYOB.
- BYOB - great workout, lots of interesting exercises and not much rest between sets. Finished 5/7/9 and 10/11 pushups, a PR by far.
- BTBC skills class. Ended up being a good hard workout, lots of swinging and V02 at the end. Really fun.
- Taiji class - normal stuff, more corrections on 96 form and start of sword form.
- Early morning run - around greenlake & up through soccer fields. Light in the sky that early is nice. 44:08, 4.16 mi., 10:36/mi. Avg. HR 121 (low!), 403 calories. Data is here.
- BTBC - week 5 workout 3. Used the 12 for everything, felt good and got through the 5th round in about 31:30. Felt hard but not horrible.
- Long overdue day off, no exercise. Team celebration dinner at Tulio's for Siebel go live.
- Gyro, 1-1, really good session w/emphasis on opening the chest and gaining torso length.
- BTBC, week 5 workout 2. Got through all 5 rounds of the main exercises (barely). Pushups on KB hard.
- 3 rounds of :30/:15 swings (all 16kg) alternated with: jumping jacks, plank, burpees, lizard crawls, triangle jumps, rev. lunges L, rev. lunges R. Swings were 2H, L, R, 2H, L, R, 2H. 10:30 each round. HR 140, 130, 120 at end of rounds. 45-60 min. between rounds.
- Run - 5.5 mi. 57:44, 10:27/mi., avg HR 146, 656 calories. Data is here.
- BTBC week 5 workout 1 - new workout, got though 4 rounds. Switched between 12kg and 16kg for swings
- KB complexes, 2x8kg: 3 rounds of 10 (rom. DL, bent over rows, cleans, FSQ, push press) without setting bell down between exercises.
- Long run, Ballard -> Discovery park and back. 15.43 mi., 3:13:07, 12:31/mi. HRM data is here. Tried ice bath on legs, seemed to help with recovery.
- KB BTBC form corrections - great swing practice. Also discussion of warrior diet.
- Taiji class, ~2.5 hrs given time to go home and kick off weekend jobs.
- 25 min on bike to warm up before KB work.
- 5/5 supersets of (a) BB BP 75 lbs, (b) KB seated PR 2x12kg; KB rows 20kg L/R
- 1 hr tai chi 6-7 a.m. for GE 72 hrs of fitness. Took it easy but did the full hr including one pass through the chen 96 form.
- KB SW, 16kg, 10/10 :15/:15
- KB SN, 16kg, every 5 sec., one hand switch, 21 then 24.
- KB PP, 2x12kg, every 12 sec., 9 then 10. Hard to hold in the rack.
- BTBC - week 4 workout 3. Same workout as earlier in the week, got through all 5 rounds. HRM data is here.
- BB DL - 1/5x165, 1/5x155, 14/5x145. 11750 lbs. Will push sets but not weight up next week.
- Gyro - good workout, but took it easy given BTBC after. KB corrections (in particular opening the chest) seemed to fit really nicely.
- BTBC - week 4 workout 2. Good sweat, got through about the same number of sets/reps as on Monday. Used the 12kg for just about everything.
- BB SQ, 1/5x125, 1/5x115, 14/15x105. Added 10 lbs. to all sets today, same counts as last week so it stays. Not too hard, iPod helped. 8550 lbs. The bear protocol definitely helps with eating.
- Run - easy pace around greenlake to determine HR. 3.43 mi., 34:50, 10:06/mi. HR lower than expected. Data is here. Legs were not happy but a nice day and form felt good.
- GTG KB dbl PR, 5/5x2x12kg, 5/3x2x16kg over the day. Felt good.
- Boot camp week 4 workout 1 - the pace got ramped up today...5 rounds of alternating swings and a variety of other KB and BW exercises. Fun but very tiring...got through about 4.5 rounds before time was called. Mountain climbers felt good, lizard crawls and jumps, not so much. Good swing cue from Andrea, keep the chest open on the way down, not just at the top. Hard to not push the butt back if the chest is open.
- Lo and behold, my membership to Anderson's (now American Athlete, who picked that name) doesn't expire until October.
- 20 min. bike, increasing resistance.
- Leg press, 1/6x190, 230, 270, 310
- Calf raise on leg press machine, 1/6x190, 230, 270, 310
- Leg ext., R leg only, last 20 degrees of ext., 60 lbs., 10/9/8/4
- Standing calf raise, 90 lbs., 6,5,4,3,2,1, all negatives emphasizing R leg
- KB work, 16kg: 10/10 SW , 10/10 high pull, 10/10 SN (rest between each hand); 8/8 SW, HP, SN (rest between exercises); 6/6/6/6 SW, HP, SN (rest between exercises). Felt good and got respect in the weight room.
- Evening...read Sara Cheatham's article on the clean here and had to give it a go. Supersets of (a) 5/5x12kg L/R and (b) 5/5x16kg L/R. Punching through the bell at the belly button and loading the hamstrings seemed to be the biggest winners in terms of corrections.
- Run, greenlake track, 2 mi. very easy pace. Stopped to tie shoe and forgot to turn watch on for part of run...guessing pace based on imputed time at 10:43 (seems high). Felt good to run again.
- KB BTBC, swing and goblet squat corrections, along with pull/catch/presses just because. The KB drags and ABC swings worked great to get the lats engaged, and good corrections for the day (a) tighten lats along spine at bottom, and (b) open the chest at the top (ok maybe generally).
- Taiji, good session as usual but legs tired. Starting to work on the sword again, long overdue for a refresher on a form I'm supposed to know.
- Broomstick OH SQ, GSQ with prying to warm up
- BB SQ - 1/5x115, 1/5x105, 14/5x95. 60 sec. rest between low sets. 7750 lbs.
- KB BTBC - week 3 workout 3 - wore HRM, good pump during VO2 max swings (:15/:15, 20kg, 10 min.). Everything else felt good, even the mountain climbers. Worked with the 12kg for hot potatoes/presses, still hard at last ladder. HR data is here.
- During day - KB GTG PR, 3 reps each side @ 20kg.
- Evening: tested HRM in basement--worked great. Workout data is here.
- 5 min on bike to warm up
- 3 rounds of seven exercises :30/:15, with 1 minute rest between rounds: goblet SQ, 16kg (felt good); pushups (2 good sets of 4, rest wussy); hanging leg raise (lame, not enough room); SW 16kg; lunges, 2x12kg (weak); evil wheel; frog jumps
- 5 min. on bike at end for cooldown
- BB DL, 1/5x155, 1/5x145, 12/5x135. 60 sec. rest between low sets. 9600 lbs.
- BTBC, week 3 workout 2. Gymboss was in the house, so more sets with less rest. 30 sec. mtn. climbers felt...not too bad. Heavy/light swing sets were fun...gassed out at first but breath caught up and went fine from there. Good correction on keeping toes down (still driving through heels) and weight in big toe helped a lot.
- Hit with a cold, lots of tea etc. but no exercise.
- AM: KBBT week 3 workout 1. Decided to try the morning workout just to see the difference; a lot of fun. Workout not too hard but did not push too hard on KB weights etc.
- PM: KBBT again. Workout appeared to have been ramped up a bit, longer intervals of work. The mountain climbers reappeared, too bad; 30 sec per set and finished all of them.
- Run - 2 laps around greenlake, woodland park play fields. 7.85 mi., 1:19:21, 10:06/mi. Avg. HR 150, 796 calories. Run data is here. Garmin site is much improved, including an elevation adjustment that makes it look much more accurate.
- Taiji practice - not too much actual practice aside from 2 x runs through chen sword form to try and get it back into memory.
- Kettlebility SW/GSQ corrections class in the morning...great class, GSQ needs work but SW felt better.
- Taiji in AM - normal Chen class.
- Taiij in PM - Gao Fu tribute class. Lot of talking but quite a bit of standing meditation, chan su gong, etc. Gassed out after about 2.5 hours.
- AM: Wall SQ, broomstick OH SQ to warm up.
- BB SQ 1/5x115, 1/5x105, 12/5x95. 60 sec. rest between low sets. 6800 lbs.
- PM: BTBC week 2 workout 3. Got through both rounds of mtn. climbers and most of the plank pushups. Did most work with 16kg (except halos, heartbeats), felt good. DL'd 3 reps with beast before class.
- 10 min. on trainer to warm up
- 5 supersets of (a) :45 2H sw 20kg; (b) :15 rest; (c) :45 2H DL 20kg; (d) 1 min. rest
- Suitcase DL off recycling containers, 2x12, R leg only, 5/3
- KB SQ w/prying, 2x12 1/3
- Broomstick OH SQ 3/3
- BB DL 1/5x155, 1/5x175, 1/5x195
- Gyro independent--took it easy on account of BTBC coming up
- BTBC - week 2 workout 2 - got through one full set of mt. climbers and one set of plank/pushups. Used 12/16 vs. 16/20 on Monday, 8 for heartbeats of course. Good sweat but did not feel as horrible
