10/25/2010 - timed sets

• Timed sets - four rounds of the work below. About 52 min. total, good aerobic HR throughout. 16kg bell, 30 sec. rest between exercises.
  
• 5 min. bike on trainer
• 1H SW, :30/:30
• CL :30/:30
• Tactical lunge, :60
• Cowboys, :60
• Figure 8s, :60
  

10/24/2010 - taiji, KB/BB/DB various

• Taiji practice at good shepard; a little form work and then lots of conversation with Lance and Tom. Not much exercise, but a lot of fun.
• KB/BB/DB supersets:
• 10/(BB incline BP 3/95, KB kickstand rows 3/20 L/R).
• 10/(seated KB PR 5/2x8kg, DB lat raises 5/2x10).
• 10/(DB curls 5/2x15, KB skull crushers 5/12kg).
• About an hour for the whole thing.
  

10/23/2010 - KB int. class, taiji

• KB intermediate class - started with 10 min. of TGU, 1/1. Key correction: move leg in before post. From there, hawaii 50: 50 1H SW, 50 CL, 50 SN, all w/14kg. Was able to get through each exercise without setting the bell down (set down between exercises). Main work sets: 12 min. of alternating dbl SW and dbl DL, :30/:30, with alternating ladders of 12kg and 14kg bells. Grip got smoked at the end. Finished with some nice yoga stretches.
• Taiji - arrived in time to get a couple of rounds of 7/8 in. Correction: don't lah-di-dah through the applications. Once through the 96 and a few corrections, then on to the pao chui, working on the intro on both left and right sides. Fa jing felt great, attribute that to KB work.
  

10/22/2010 - run, gyro

• Run - greenlake, woodland park. 4.6 mi., 45:48, 9:58/mi., 499 calories. Nice day, expected rain but got sun breaks. Data is here.
• Gyro - private. More work on the psoas connection, tying it to the sitz bones, an "up to go down" dui la kind of thing. Really felt it at times, but not much in the way of integration yet.
  

10/21/2010 - KB int

• KB intermediate class - training goal was shoulder packing.
• 10 min. of TGUs to warm up - 1 L, 1 R, hip flexor stretch each side, then 1 L/R again, hip bridge 3 x 10 sec.
• Camshafts to work on shoulder packing - arms out, down, up. Great feedback.
• Several rounds of (5/5 kickstand DL 16kg; 5 GSQ 16kg; 10/10 1H SW 16kg). No one kept count, seemed to go on for a while. Camshaft work to improve shoulder packing throughout.
• Did the split squat sprint start movement a couple of times, 10 on each side.
• Finished w/bone movement drills moving off the floor.
  

10/20/2010 - timed sets

• First try at timed sets. Level 1 is 7 rounds of :30 L, :30 R, :60 rest.
• LCCJ, :30/:30 16kg. Last couple of sets were pretty hard.
• Step ups holding 16kg, :30/:30. Definitely felt it more in R leg.
• Finished with 2 rounds of (BP 2/115, 2 pullups).
  

10/19/2010 - run, KB int.

• Run - around greenlake and up through woodland park. Only had about 35 min., took good advantage. 36:43, 3.33 mi., even 11 min/mile pace. Nice day to be out running. Data is here.
• KB intermediate class - focus was on clean. 3 rounds of 2o SW, 3 GSQ, 5 explosive pushups to warm up. Worked on partial TGU, esp. post to kneeling, making sure feet end up in the right place. Then clean practice, working on form pieces to tighten everything up. Workout: 5 rounds of 3 CL/PR 16kg, 5 KB DL 2x16kg, 20 SW 16kg. Worked up to the 20kg on the last sets, felt great.
  

10/18/2010 - KB/BB various

• Goal - TGU skill practice
• 2 rounds of: (10 prisoner SQ w/hip snap; 3/3 1/2 TGU 12kg; 3/3 kneeling press w/30 sec. holds 12kg; 5/5 rev. lunge from rack 12kg; 30 sec. plank/L side plank/R side plank)
• 5 rounds of: (KB SW 10/2x12kg; BB DL 5/135; BW calf raise 8L/12R, BW jumps 8L/12R)
  

10/17/2010 - lost day

• Something happened, but not sure what. Hate when that happens!
  

10/16/2010 - run, taiji

• Run before taiji...not sure how far, maybe 3-4 miles?
• Taiji class - normal fun there, good 7/8 and weaving hands session for the first hour.
  

10/15/2010 - day off

• No exercise
  

10/14/2010 - KB int

• Class goal was TGU practice. Started with full TGUs, 1/2/3 L/R. Then 2-3 rounds of 2o SW, 10 BW SQ to warm up. Worked on TGU with high pelvis, felt as good as it ever has. Hip flexor stretch between HP TGUs to keep the hips open. Main workout was snatch/high pull. HP correction was "don't move away from the punch" (no head movement off to the side as the bell comes up).
  

10/13/2010 - gyro

• Gyro - independent. May have done other exercise that day, but sure didn't write it down.
  

10/12/2010 - KB int

• KB intermediate class - this one is lost to history, no written record. I bet it was fun though!

10/11/2010 - semi-heavy "off" day

• Was supposed to be a day off, but felt like working out, and ended up turning it into a semi-max effort day despite best intentions.
• 3 supersets of: BP 2/115, 2 pullups
• 3 supersets of: BB DL 3/185, KB FSQ 3/2x16kg
• 3 supersets of: KB PP 2/20kg L/R, KB SN, 3/20kg L/R
  

10/10/2010 - KB ROP (Med.), run

• KB ROP medium day: 4x(1,2,3) 16kg. Did all six reps on each side w/o stopping for the 4th ladder...hard.
• Rolled a 7: 7 minutes of swings, 11 on the minute w/2x12kg. Did quite a bit of hip warmup beforehand, swing reps felt good throughout.
• Run - greenlake and athletic fields. Picked up pace to pass someone on the far side, ended up pushing pace down to total out 4 mi. at 9:10, just about goal pace for 1/2 marathon. That pace would be very hard to sustain for 13.1 mi. Data is here.
  

10/9/2010 - run, taiji, KB core

• Run - Greenlake in new Mizuno trail shoes (very nice) before taiji class. 3.4 mi., 34:41, 10:08/mi., 379 calories. Felt great and got the run in before the rain started. Data is here.
• Taiji class - only Ruth and myself, then David came for the 2nd half, so basically a long semi-private lesson. Lots of good questions answered about softening, etc. etc.
• Fun KB core(-ish) workout: 2 rounds of: hanging leg raises (5 then 10); 10 bird dogs L/R; 10 clamshells L/R w/5 lb dumbbell on working leg; 10 side laying leg raise L/R; 30 sec plank, then 30 sec side plank L/R; 10 bridges w/2x15lb dumbbells on hips; 3 1/2 TGUs 16kg; 3 down dogs/up dogs; BB SQ 3/95. Between exercises, worked on BW SQ, opening the hips & groin, which was the underlying point of the workout.
  

10/8/2010 - KB/BB various

• Four rounds of: BB BP 3/95; KB DL 5/2x16kg; 1 pullup; 3 pushups; KB calf raise 3/20kg; DB punches 10/15lb L/R. Needed some variety, and this workout provided it.
  

10/7/2010 - KB int

• No run...no time and no motivation.
• KB intermediate class -s tarted w/10 min. of TGU practice. Did a couple of arm bars, then 2/2 naked, some partials, and worked up to a couple of nice ones with the 8kg.
• The "Hawaii 50" for a warm up - 50 swings, 50 cleans, 50 snatches. Form was not as good as Tuesday - forgot the cues relating to the BW squat.
  
• Snatch practice - tame the arc, throw the bell at your belly button, punch through the bell. BW squats and lunges mixed in...these felt better than Tuesday.
• Final workout - 5/4/3/2/1 1H SW L/R mixed with 1/2/3/4/5 SN L/R.
  

10/6/2010 - KB ROP (H), gyro

• KB ROP heavy day - PR 5x(1,2,3), 16kg. Using the 16 felt fine, tried to hold good pressing form and really tighten everything up. Rolled a 10 for swings: 10x24kg on the minute for 10 minutes. Using the big bell really helped focus the attention. The external rotation of the hips allows me to "wait for the bell" a whole lot better.
• Gyro - took it pretty easy given ROP but felt pretty comfortable with the workout. Natalie back after maternity leave, good to catch up.
  

10/5/2010 - run, KB int

• Goal was 5 mi. easy (10:30), ended up with 5.25 at about 9:54. Felt great throughout, but knees a little sore later (no hip mobility before running). Nice day to run, and 578 calories...let's eat! Data is here.
• KB intermediate class...more weird (but effective) Z juju. Started w/100 swings as a warmup, with "faster hips" as the correction. From there, some body weight squat practice, sets of 10 focusing on hips back, knees forward, and ankles back (the ankle thing really helped). Focused on external rotation of the hips, and got some good depth. Between BW SQ, sets of 20 swings, which really started to snap, and 5 pushups. Next the split FSQ, both knees locked at top, sets of 10 w/20 SW and 5 pushups. Then the weird knee rolling stuff, seemed like it was hurting but opened the knees up big time. Finished with single-hand presses, then some doubles. All work with the 16kg except the double PR (12s.).
  

10/4/2010 - day off, body fat test

• Day off - no exercise
• Hip mobility work discussion around GSQ form w/Heidi. Knees go way out, start as close to parallel as possible (and go no further down than is possible to maintain hip rotation), and spend plenty of time opening the hips.
• Kevin pressing suggestions: bell down to 12kg but continue on current path (this week 5x(1,2,3), swing heavy for sets of 10. Snatch normally on light day.
  

10/3/2010 - run, ROP easy

• Run - twice around Greenlake and South Woodland park to get 8 mi. at 10:30. Moving pace was 10:23 (one break naturel) so timing worked out just right. Longest run in quite a while, legs felt a little tired but not too bad. Data is here. 20.5 mi. for the week, right in line with RW 1/2 marathon program.
• ROP easy day - 2 x (1,2,3), 16kg. Took plenty of rest between sets to ensure rep quality.
• KB SN - rolled a 6, 6 x :30/:30 6L/6R 16kg. Found room for an extra rep, added one each side in the last two sets.
  

10/2/2010 - taiji

• Back to 7/8 practice after a layoff for the summer. Good hand drills (weaving hands, inside/outside slaps), then 7/8, once through the 96, started on the pao chui, and finished with a pass through the double edged sword. Fun!
  

10/1/2010 - ROP medium, run

• KB PR 3x(1,2,3)
• Rolled a 5 - 5 min. of swings, :15/:15 L/R, 16kg.
• Run: program was for 4 mi. easy, ended up with 4.4 at about 10:18/min. Data is here.