5/28/2010 - BB DL

• BB DL - singles at 155, 165, 175, 185, 195, 205, 215, 225, 235, 245 (PR). 255 would not come off the floor.
  

5/27/2010 - run, KB class

• Run - greenlake & woodland park. 4.96 mi., 50:58, 10:16/mi., 479 calories. Felt good throughout. Data is here.
• KB intermediate class - a little behind the class on speed but did all the work, some snatches w/16kg, arm bars felt good w/improved mobility. Good ab tension work at end (hard).
  

5/26/2010 - PT40 8/40

• BB DL - 2/5x155
• Ladders (5,4,3,2,1) of: KB floor PR 2x12kg; pushup
• 3 rounds of: jump rope 50 steps; KB SN x 12kg (10L/R); KB LCCJ x 12kg (5L/R)
  

5/25/2010 - PT40 7/40

• Intended to do Pavel's 40-day workout, but got distracted by the increasing bell SW/DL ladders Kristine did in last week's int. class.
• 3 rounds of: 20 SW 16kg; 20 DL 20kg; 10 SW 20kg; 10 DL 24kg; 10 SW 24kg
• 1 round of: 20 SW 2x12kg; 20 DL 2x16kg; 15 SW 2x16kg; 16 DL 16/12kg (8L/R); 20 1H SW 20kg (10L/R); 10 DL 20/24kg (5L/R); 20 SW 24kg. Fun!
• 2 rounds of: 5 GSQ 2x12kg; 5 GSQ 2x16kg
  

5/24/2010 - PT40 6/40

• BB DL - 2/5x155
• Assisted pullups 4/3
• KB CL/PR 2/5x16 L/R
• Tac. lunges 2/10x16 L/R
• KB 1h SW 2/20x12 L/R
• KB seesaw rows 2/5x16,12 L/R
  

5/23/2010 - run, BYOB

• Run - around greenlake and athletic fields before BYOB. 3.86 mi., 36:30, 9:27/mi. 5 x repeats, 3 for 2:00, 1 for 1:30, 1 for about 1:40. Tried to keep rest periods to 2 min. max. Took a 30 sec walk break at the end of the 5th one...pretty gassed out. HR stayed high to the end, about 160 at the stopping point. Data is here.
• BYOB - did most of the workout with the 16, minus a few halo sets with the 12. A few snatches with the 12 felt easy, the 16 not so much. Corrections: lock out elbow, push through heels, lock the hips. Bell throws and BUPs at the end. Pressed the 12, couldn't quite get the 16 overhead.
  

5/22/2010 - Taiji, PT40 5/40

• Taiji class in AM, made entire class as BTBC Saturday skills session is over. Good 7/8 session, the usual awesome form corrections, and lots of partner work (watching each other) on the sword. Low back a little sore later in the afternoon, have to figure out what's causing that.
• BB behind the back DL, 2/5x155
• KB dbl seated PR, (5,4)x16. Started to fall back on 4th rep in 2nd set, so bagged it
• KB RR 2/5x16
• KB dbl CL, 2/5x16
• KB SW, 4/25x24
• Skull crushers, 2/5x20
• KB curls out of FSQ, 2/5x20. Little nervy sensation in R arm, will use 16s for a while
• Calf work - 10 BW raises, 25 hops. 3 sets R, 2 sets L
• Assisted pullups 2/3
• Ab wheel 1/7
  

5/21/2010 - BTBC

• BTBC week 9 workout 3. 100 SW (1/100x16kg, form degraded a bit) to start, then TGU skills class for remainder. Last day of boot camp...really fun.
  

5/20/2010 - KB int. class

• Intermediate class - 3 ladders of SW/DL with 20/24/28 (20, 10, bell up at each rung for DL). Hard.
• Double KB work, 5/3/1 ladders of SW, CL, SN (2x8kg, tried 12kgs, good for a laugh), followed by 4/2/1 stacked press, RR, pushups on bell with 8/12 (then switch). Hard.
• TGU skill work at end
  

5/19/2010 - BTBC, PT40 4/40

• BTBC - week 9 workout 2 (early AM). All stacked sets with 16kg, 100 SW at end with 20kg (4/25). 16kg felt good, even halos.
  
• BB DL (sumo) 2/5x155
• KB seated dbl MP 2/5x16kg
• KB rows 2/7x24kg
• KB CL 1/5x24kg L/R, 1/5x16kg(dbl)
• Plank 2/1 min.
  

5/18/2010 - PT40 3/40

• BB BP 2/5x105
• BB DL 2/5x155
• KB RR 2/5x16kg
• KB skull crushers 2/5x16kg
• KB FSQ w/curl 2/5x16kg
• KB dbl CL 2/5x16kg
• KB SW 5/10x24kg
• Ab wheel 2/6
  

5/17/2010 - run, PT40 2/40, BTBC

• 2 mile run on track - ~20:40. Wasn't a good idea, everything hurt afterwards.
• BB DL 2/5x135
• BB BP 2/5x95
• KB Rows L/R 2/5x20kg
• KB SW 5/15x20kg
• KB FSQ 2/5x20kg
• Ab wheel 2/6
• BTBC - Week 9 workout 1 in evening. Stacked workout (A, AB, ABC, ...), looks like 105 sets total. Got through about 75% of it.
  

5/16/2010 - Pavel's 40-day workout - 1/40

• BB DL - 2/5x135
• Seated KB MP - 2/5x16kg
• KB RR - 2/5x16kg
• KB Dbl SW - 5/10x16kg
• Ab wheel 2/5
  

5/15/2010 - WP 12 hour

• Watershed Preserve 12-hour in Redmond. 32.4 mi., 7:24. 6 laps of 5.3 miles with breaks in between. A nice day weather wise and a mostly nice trail (some horse poop and the short loop was pretty rooty). Felt like there was a lap in the tank upon departure.

5/14/2010 - BTBC

• BTBC - Week 8 workout 3. Took it pretty easy on account of upcoming run, but didn't slack off. Weight/BMI more or less the same.
  

5/13/2010 - KB int. class

• First intermediate class at Kettlebility. Hard in a different way from BTBC. Good dbl KB work, uncoordinated but felt great.
  

5/12/2010 - BTBC, Gyro

• BTBC - week 8 workout 2. Did morning class to attend PCC main course in evening. Early to be working that hard!
• Gyro - good workout, tested well on ab stuff, lots of crossover. Used 30 lbs on legs, felt easy but hit core hard.
  

5/11/2010 - day off

• No exercise
  

5/10/2010 - KB PR, run, BTBC

• KB PR ladders, 16kg 4x(1,2,3). One clean per rung.
• Run - greenlake/play fields. 4.14 mi. , 45:55, 11:05/mi., avg. HR 130, 409 calories. Data is here.
  
• BTBC - week 8 workout 1.
  

5/9/2010 - easy day, BB BP/Rows

• Easy day, lots of work in yard
• Evening: BB BP, 5/5x95, BB bent over rows, 5/5x95
  

5/8/2010 - BTBC, taiji

• BTBC - swing corrections. Great corrections, especially getting the glutes tight and coordinating the hip snap with the knees (my knees are ahead of my hips). Forearms pumped out a bit on 1h swings, needs more work!
• Taiji - a beautiful day in woodland park. Skipped partner work due to fatigue but watched and commented on everyone else's form. Good 96 and sword corrections.

5/7/2010 - BTBC

• BTBC - week 7 workout 3. Got through 2.5 rounds of the main event, .5 more rounds than previously. Legs were tired from long run, but it felt good to move. Ropes felt good; used 16kg for most swings.

5/6/2010 - long run

• Run, all around Seattle. 21.8 mi., 4:19 (moving time from Garmin, stopped to take pics), ~12:00/mi., 1091 ft gain/loss, 2226 calories. Data is here, pictures are here.
  

5/5/2010 - Gyro, BTBC

• Gyro - good independent session, nothing unusual to report.
• KB BTBC - week 7 workout 2. Got through 2 full rounds of the main event. Used 20kg for some swings.
  

5/4/2010 - KB various

• KB Dbl PR: 2 supersets of (a) 2x12kgx8; (b) 2x16kgx5.
• Evening: 30 min. bike to warm up.
• KB SW: 5 supersets of (a) 20x16kg (2H); (b) 20x12kg (10L/R).
• KB upper body: 3 supersets of (a) seated press, 2x12kgx5; (b) BP 2x12kgx5; (c) rows 15kgx10 (5L/R).
  

5/3/2010 - BTBC

• KB BTBC Week 7 workout 1. Felt good but pretty slow with new routine. SQ PR felt good on account of significant squatting last week.
  

5/2/2010 - day off

• No exercise aside from stretching, just lawn mowing, car/porch washing, functional movement at its best.
  

5/1/2010 - KB BTBC, taiji

• BTBC - good form corrections on swing and goblet sq., and started in on the TGU. Got a good sweat going but didn't overdo it on account of taiji behind.
• Taiji class - not too many people in 7/8 class so lots of good corrections. Normal form & sword sections, always something to fix.
  

4/30/2010 - BB DL, KB basic, BTBC classes

• BB DL - 1/5x175, 1/5x165, 10/5x155. 60 sec. rest between bottom sets. 11000 lbs.
• Basic and BTBC classes at Kettlebility. 2 hrs. of fun; ropes, lats, lots of swings, and better form on start of getups. Wore HRM throughout....732 calories for the 2 hours, data is here. One HR spike, probably an anomaly (not during time of 1st rope set).