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- Started work on pullup variations, prepping for HKC. Some regular pullups, and attempted all the variations in CC up to that point. Pushups and dips between sets just to work everything equally. More or less a rest day aside from about 30 min. of pullup work. Much needed.
- Fun class, rain was expected but didn't show up (cool though). Lots of swing variations, slow mountain climbers between sets, some throws at the end.
- Warmup - Geoff Neupert posted this on his blog, used it before intermediate class and it really seemed to help. All lifts w/12kg. 1/2 TGU 3,3; Windmill 3,3; Arm bar 2,2; Lunge w/KB 5,5; TGU 2,2, GSQ 10; H2HSW 10. Fun.
- KB intermediate class - took notes, what a concept. 100 SW to start, did 5x10/10 1H w/12kg. TGU 3/3, 2/2, 1/1 w/10 swings in between. Tested toe touch before/after, improved.
- Worked on clean variations: singles to warm up (correction-let the bell drop); clean/SQ (12 in rack, 12 on floor, pick up 12); CL->PP (touch bell on floor), 5,4,3,4,5.
- Ankle tilts in lunge position to feel ankle opening, then ankle tilts, then toe touch. Huge improvement.
- Taiji class - awesome correction on dui la between empty hand and sword hand. Similar to "spread the collarbones" but energy continues out the hands. The collarbones are not flat, there's a curve that extends out to the elbows and then the hands.
- Tried KB muscle workout after Kevin mentioned it at coffee. 5 clean, 5 press, 5 FSQ, 5 push press, 5 FSQ. Did 2x12kg for everything. Got the first set of 5 fine, then failed on the push presses on the 2nd set of 5. Set the weights down and finished the set after a short break. Dropped the reps to 4, failed again on the push presses. Finished them up after a break, then did sets of 3 for the last two, so 5/5/4/3/3. Hard.
- Dumas move of the day, did a run after the above. Inside of both knees started hurting, ended up walking home after realizing that running had been a real bad idea.
- HRM data here shows the effect of KB Muscle in the first 20 min., then 20 min of running, 20 min. of walking.
- KB intermediate class - simple but not easy. Inchworms and heavy swings, squats to presses, other lifts lost to memory. Great class.
- Gyro - good session, really felt connected. Worked on keeping scapulas down but shoulders wide (hard), energy out through the hands. Pulling up of the pelvic floor also a key correction.
- BB DL - tested max. 165 yes, 195 yes, 225 yes, 245 yes, 275 no (twice), 255 yes, 265 no. New DL PR, 255 lbs.
- Run - down to track, then 3 x 4 min. tempo pace w/1 min. recovery, then jog home. The tempo segments felt pretty hard, pace was 8:15-8:30/mi. 3.5 mi., 32:53, 9:24/mi. Got the heart rate up over 170 bpm for the 2nd and 3rd segments. Data is here.
- KB intermediate class...Kevin taught, and we did some interesting double bell work (different weights): some swings, some deadlifts, maybe some pressing. Might be time to start taking a notebook to class. Definitely sets of 5 lizard crawls between KB sets.
- 15 min. TGU - 8kg. Chest open means lats engaged, core strong, movement safer.
- 15 min. LCCJ - 10/5 2x12kg. Missed the cleans on one set. Tried to focus on eye movement, up on the way up and down on the way down...definitely seemed to help going up.
- 10 min. SW - alternated sets of 12 1H SW 16kg (6L/R), 12 2H SW 20kg. Felt great. Focused on open chest, calming the breath between sets. HR 140 at end.
- Run in the rain - greenlake & woodland park play fields. Nice and easy, felt good throughout, even on the hills. 5.0 mi., 51:46, 10:20/mi. 511 calories, so right about 100 cal./mi. HRM data is suspect; doesn't look like it kicked in for the 1st 10 min. or so. Data is here.
- Purchased and downloaded Kettlebell Burn by Master RKC Geoff Neupert. Played around with the first day's program to get a feel for it.
- 15 min. TGUs to start off. Went with a 5 lb. dumbbell just to have some weight but still focus on good form. Keeping the chest open and shoulder packed (appeared to improve when chest open) seemed to really work well.
- 15 min. GSQ/one arm rows w/16kg. Got 9 sets of 5 GSWs & 5 rows L/R. Tried to minimize rest but a little hard to do at the end.
- 10 min. SW, :20/:40, 16kg. Hit 14 reps per 20 seconds. Open chest and jumping through the floor seemed to make the bell pop up. HR was between 140 and 150 at the end.
- No KB intermediate class - Z-Health workshop for the crew.
- Taiji class - great form corrections, focusing on the empty hand in the sword form and keeping the core connected (hint: suspend the head top) during spinning, weight shifts, etc.
- KB workout before dinner:
- 2 rounds of (100 jump rope, 20 DBL SW 2x8kg, 20 SN 12kg 10L/R, 20 rev. lunges 2x8kg 10L/R, 10 dbl CL -> FSQ 2x12kg, 10 dbl SN->dbl PR 2x8kg).
- 1 round of (100 jump rope, 20 DBL SW 2x12kg, 30 SN 12kg 10L/R, 20 rev. lunges 2x12kg 10L/R, 10 dbl CL -> FSQ 2x12kg, 3 dbl SN->dbl PR 2x12kg).
- 3/3 dbl SW, dbl HP, dbl SN 2x12kg. Ugly but not dangerous.
- 3 dbl CL/PR w/30 sec. overhead hold. Got easier but definitely needs more work.
- DeLorme week 6 medium day - last one. An awesome program, but it will be nice to see it in the rear view mirror.
- BB BP - (5x80, 5/90) x 5, 4250 lbs.
- BB DL - (5x145, 5x165) x 5, 7750 lbs.
- KB intermediate class - lots of off-size bell work (dbl swings 8kg/16kg, suitcase DL 12kg/20kg; renegade rows 12kg/16kg). Got smoked by 4 rounds of 20 hard swings, 10 sit-outs each side. Push-up combos (hands offset, wide, wrists offset) to finish. A hard day.
- Hike at Rainier--about 11 miles (not all of which show up on the GPS), about 2000 ft. of gain/loss. A truly extraordinary day. GPS data is here, pictures are here.
- DeLorme Week 6, light day. BB BP - (5x80) x 5, 2000 lbs.; BB DL - (5x135) x 5, 3625 lbs.
- KB intermediate class - no one else showed up, so 1-1 w/Kevin. Worked on TGU form (top of lift needs most work), then good workout at the end (3/4/5/4/3 dbl swings, seesaw presses, one other exercises).
- Kettlebell beginning class - a good class but didn't write down what happened. Form corrections on deadlift and swing for sure, good ab work at end...that's about all that's left.
- Last DeLorme heavy day - wahoo! To honor the program, did all sets on the same day vs. splitting up the BP and DL onto separate days. Rode the bike a couple of miles beforehand to warm up, seemed to help. The top sets felt hard but not horrible. 50g protein afterward.
- BB BP - (5x80, 5x90, 5x100) x 5, 6750 lbs.
- BB DL - (5x145, 5x165, 5x185) x 5, 12375 lbs.
- Biked throughout the day (to track, coffee, Kettlebility, taiji, lunch, haircut), total time 59 minutes, ~10 miles.
- Ran two miles around the outside of the track at Greenlake, 3 x 220 and 1 x 440 pickups. Time 19:45, so under 10:00/mi.
- KB intermediate class - snatch corrections and mobility drills leading up to 5 min. VWC snatch cadence test. Hit 32 snatches w/12kg, so 8/period for 15:15 protocol. Finished with 10 min. of VWC, hit 8 snatch cadence all but one round. Felt great after, good pump in the arms.
- Taiji - more connections to the lats, keeping elbows down (and closer together than expected). Sensation was energy out of the clavicles and down through the arms when corrected.
- Run around greenlake and athletic fields. 3.88 mi. 37:14, 9:35/mi., 456 calories. Legs felt a little dead starting out but got better as the run progressed. Goal pace was around 10:00, so turned out better than expected. No pickups or intentional speed work. Data is here.
- CFT - 6 rounds of (5 1h SW, 5 CL, 5 FSW) L/R, 16/12/16/12/16/12. Finished off with 2H DL (20, 16, 12, 16, 20) x 10. Tried to minimize breaks. About 15 min. total. HR 140 at end.
- KB intermediate class - focus was on the clean. Did most of the work with the 16, felt good throughout. Did about 10 min. of cardio at the end, didn't write down specifics but didn't feel too gased by it.
- Gyro 1-1 - session focused on connecting the lats down into the obliques: what a surprise, this stuff works the same (well) everywhere.
- BB BP - (5x80, 5/90) x 5, 4250 lbs.
- BB DL - (5x145, 5x165) x 5, 7750 lbs.
- Quick (15 min.) CFT session in the morning: ran the bells down and up (24, 20, 16, 12, 16, 20, 24) with 10 2H DL, 10 2H SW, 5 CL L/R. Cleans of 24kg were not as bad as expected. Wore HRM, data is here.
- KB intermediate class - focus was on pressing. Lots of shoulder mobility work to warm up, really made a difference. Cool z-like thing with neck (looking over hand placed horizontally on bridge of nose) to increase pressing power - effect is long neck and cervical engagement (??). Who cares, it worked. Finished with 3/4/5/4/3 presses/renegade rows and of course swings.
- KB beginning class, full class w/some new people. Started with a few DL rounds, then swing corrections, then TGUs. Good class, more smoked at the end than expected (had not preloaded w/protein).
- Tried pullups (3) earlier in the day, then did 3 more before class and 2 at the end of class.
- First run in a few days, around greenlake and up to woodland park. Nice easy pace over about 50 minutes, ~10:30 mi. for 4.7 mi. Data is here.
- BB BP - (5x80) x 5, 2000 lbs.
- BB DL - (5x135) x 5, 3625 lbs.
- DeLorme "easy" day, but not so easy when preceded by a run.
- KB intermediate class - Arm bars before class, really seemed to help. 3 rounds of (10 2H SW with heavier bells (20kg for me), plank, 10 1H SW L/R (12kg), plank) to warm up. Then some swing skill work: silverback DL to feel the pull back with the lats, then jumping to lockout. The combination of the two produced the best swings I've done so far (16kg is too light, time to bell up to the 20kg). Clean skills next: arm is vertical at top, wrist tight, upper arm on body but not lower arm. A memorable KB day.
- Taiji class - big correction was elbows down to engage core and allow head top to suspend. Visual was from gyro, close the back of the armpit. Asked about core softness (hmmm), the answer was "internally firm, externally soft". Wow.
- BB DL - (5x145, 5x165, 5x185) x 5. 12375 lbs.
- DeLorme heavy day (week 5). Turns out Pavel was right again, adding +10 instead of +20 to the DL poundage (and similarly +5 vs. +10 for BP increases) makes it doable. Worked on pushing through the heels and keeping the low back arched, esp. on the heavy sets.
- KB intermediate class - indian club hand movements to warm up, 100 swings, 5 min. TGU, then skill work on the snatch: 1H swing, swing/switch, snatch, and repeat. Shoulder mobility limited lockout, top of snatches didn't look so good, but arc was tamed pretty well. Strength was great throughout. Finished with 5 min. of FSQ, SW, SN combinations, everyone was pretty gassed. Finished w/second round of indian club hand movements.
- Hike to Rachel Lake w/Pia. Nice day out, lots of water running in the streams. The last mile up to the lake (over 1000 ft. of gain) was rough. Lots of bugs throughout and noisy kids at the lake. 7.75 miles round trip, 2000 ft of gain. Data is here, pictures here.
- BB BP - (5x80, 5x90, 5x100) x 5, 6750 lbs. Added 5 lbs. as recommended (1st time using the 2.5 lb. plates), made the top sets a lot harder.
- BB DL - (5x135, 5x155) x 5, 7250 lbs. Hard but doable.
- GTG upper body goof-off: 2 rounds of pullup hangs, 5 pushups, 5 curls w/oly bar, pullup starts, 5 COC L/R, 5 expand your hand bands L/R.
- Run at Whidbey Island (Ebey's Landing Park, near Coupeville). 3.5 mi., 47:19, moving pace around 12:15/mi. Took some decent pictures. Running on the beach back to the car (last 1/2-3/4 mi.) was not fun at all. Data is here.
- BB BP - (5x75, 5/80) x 5, 4000 lbs. Wore the HRM, but didn't add much value (maybe HR lower than expected). Data is here. Says 60 calories, I'd bet more.
- Run, 20 min in the neighborhood. First run in over a week, felt good but legs a little slow. Pace just below 10 min./mi., not bad. Data is here.
- Evening: C&P ladders 16kg: 3 rounds of (1 C&P L/R, 10 1H SW L/R, 5 rev. lunges R only, 2 C&P L/R, 10 1H SW L/R, 5 rev. lunges R only). Switched to suitcase deads for last lunge to avoid annoying the R hip/groin.
- Complete day off from exercise. Last full day off was 6/19, not a good thing.
- KB intermediate class - 10 min. TGUs, 100 swings (got some good reps in), then some very hard bear crawls with 2x16 kg (worked in pairs, other person swinging). 2nd time across, bear crawls with offset pushups, basically impossible.
- Taiji class - great form corrections. About 2/3 of the way through the sword form!
- DeLorme week 4 light day. Decision to lower weights seems like a good one.
- BB BP - (5x75) x 5 (1875)
- BB DL - (5x135) x 5 (3375)
- KB intermediate class - started with indian clubs as a warm up, harder than expected. 4 rounds of complexes 2x12kg (clean, press, FSQ, push press, FSQ). Belled down on last set, couldn't get the push presses to go. Finished with TGU work from the snatch down.
