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- 3 rounds of: BB DL 2/225; assisted pullups (feet behind on bench) x 3; pushups x 3; SW 10/24kg. Used underhand grip on DLs.
- A single DL at 225 overhand...time to drop the weight.
- 3 rounds of: BB DL 3/205; assisted pullups (feet behind on bench) x 5; pushups x 5; SW 10/24kg. All sets overhand grip.
- TGUs to kneeling w/8kg 1/1, 10 min.
- Four rounds of 30 sec. per exercise: pumps: 2H SW, mtn. climbers, 1 H SW L, burpees, 1 H SW R, Lizard crawls, 30 sec. rest. Harder than expected. HRM data is here. Did 1st/3rd set w/12kg, 2nd/4th w/16kg.
- KB SN test attempt: 80 in 4 min, then various rests/sets to total 135 snatches in 9 min. Much harder than expected, the SSST is a long ways away.
- Ran to Gyro, did an independent, then ran to gym to sign up, then home. About 4.4 mi., 51:25 including some walking at the end.
- Complexes 2x12kg - 4 sets of: 5 BP, 5 seated PR, 5/5 lunges, 5 FSQ, 5 rows L/R, 10 SW. 5 curls with BB (no weight) at end of each set. Harder than expected.
- Run in snow on trails over at greenlake - had to get out in it. Got 3 mi. in, then turned the HRM off and walked home. 33:50, 11:08/mi., 388 calories. Data is here.
- Taiji - good class, but nothing memorable
- RAAM seminar - 1-6 at bike shop near Fremont. No exercise but a nice facility.
- Gyro 1-1 - wow, all about the thera-band that is our psoas. Much to think about.
- 5 rounds of: BB DL 3/185, 2 pullups, 5 pushups, 5/5 RR 16kg, 20 SW 20kg. Tried to minimize rest between exercises, but took as much time as needed between sets.
- Ran down to track, then 3x800 intervals: 4:20, 4:11, 410 (total running time 34:01). Chased a young lady for the last 400 of the 3rd interval...my max, but not hers. Fun to give it a go. Max HR 178, up there. Data is here.
- KB intermediate class - another lost class, but I'm sure it was good.
- KB intermediate class - something good happened, but it's lost to history.
- ASLR practice, swings w/16kg, DL w/2x16kg
- Run - greenlake/woodland. Nice to get out, but a little too close to dark to be running on trails. Also overdressed, had to take off layers, almost lost a glove. Walked from greenlake way up to the house. 58:59, 4.73 mi., 671 calories. Data is here.
- FMS screen - started with RIS hamstring stretch, push through heels to lead x 3 each side
- Active SLR w/band - flatten back, other leg down; band leg is stretching; no hard style with corrective drills; 3 L, 5 R; 2x5 DL, 2x10 SW after
- Do before activities!
- KB intermediate class - swings 20kg, slow DL/halo (15 sec. up/down for DL, 30 sec around for halo) to warm up. Workout: 5 SW, 5 CL, 5 SN, 5 SQ PR L/R, then same thing with 3.
- Taiji class - key correction was foot pressure behind ball of foot. Another 5 years worth of work.
- Gyro - excellent correction to open the chest, which in turn requires the lats to be packed (imagine that). Combining it with the parachute (pelvic floor) and sit bones visual really made for a strong session.
- Mobility work in basement in the evening - 1/2 TGUs, arm bars, brettzels, planks, etc.
- Run - greenlake and athletic fields from parking lot by track. Started slow but picked up pace. 3.9 mi., 39:02, 10:00/mi., 444 calories. Felt nice to run. HRM data is here.
- KB intermediate class - focus was again on split squats, combined with hand to hand swings and heavier 1/1 TGUs. Tested movement (toe touch, lateral arm movement) throughout class to see if mobility changed.
- Attempt at SSST w/16kg. Started with 6 min. of warm up, 3x (jump rope :30, SW L/R 16kg :30/:30, rest :30). Snatched with a "rest" at the top using :30/:30 gymboss, got through the first 7 sets fine but then got gassed out. Set the bell down and tried a few more, a total of about 110 snatches in 7 min. Nowhere near enough, this is one hard goal. HRM data is here.
- KB intermediate class - focus was on heavy swings, split squats (started with single bells, did doubles with one in the rack for the last set), and one other exercise that isn't coming back to mind.
- Easy day - 5 rounds of (BB DL 5/105, 1 pullup)
- 4 sets of:
- jump rope :30, step ups L/R 16kg :30/:30, rest :30
- jump rope :30, SN L/R 16kg :30/:30, rest :30
- jump rope :30, CL L/R 16kg :30/:30, rest :30
- 1 min rest, so 7 min. per set
- Data is here - good HR pump
- Run - around greenlake from revolutions. 3.25 mi., 32:04, 9:52/mi. Forgot to turn garmin off afterward, so recorded 416 calories before running out of juice. Actual run calories prob around 350. Data is here.
- Taiji class - great weaving hands, 7/8, 96, pao chui corrections.
- 5 sets of (BB BP 4/105, KB RR 4/2x16kg)
- 5 sets of (KB seated PR 3/2x16kg, KB kickstand row, 5/24kg)
- Gyro independent - tired but got a good workout in
- KB timed sets in basement - all work w/12kg. 3 rounds of:
- 4 min bike
- step ups :30/:30
- SW :30/:30
- CL :30/:30
- Slingshots :30/:30
- Cowboys :30/:30
- 30 min. total time, only rest was between bike and bell. Felt better than expected. HR 140 at end.
- Quick workout in the corner of the hotel parking lot in Hillsboro, OR:
- 5 x (jump rope :30, burpees :30, rest :30, snatch L 12kg :30, snatch R 12kg :30, rest :30)
- Exadata workout in Hillsboro, OR - no workout except holds in the lockout 3/3 x 12kg each side.
- KB intermediate class - focus was front squats
- Warmup: 10,9,8,...,3,2 FSQ 16kg, 5/24kg SW between sets
- KB FSQ, FSQ->PR practice
- Workout: (5/2x12kg FSQPR, 5 SW 24kg, 1/1 TGU 10kg, TRX horix.pullups 3-5) x 4
- BB DL: 5/3x185
- KB SW: 5/10x2x16
- KB FSQ: 5/5x2x16
- Taiji practice @ good shepard, 1x96 and choreography recall from Tom on section 1 of pao chui.
- BYOB - nice day outside when everyone expected a storm
- (DL 10/16kg, SL DL 5/5 15kg, SW 20/15kg) x 3
- (Crosscross 20, halo 7/6/5x12kg, step SW 10/10x12kg) x 3
- SW 5/10x12kg w/throw over, then 5/10x12kg w/throw out. Farmer walked bells out/back
- Lizard crawls across field w/bell 12kg
- Taiji - fun 7/8 & weaving hands session, then once through the 96 and then lots of focus on the pao chui. Corrections on lazily tying coat, shoulder opposite to extended hand rolls forward first. Also end of form - bai bu and weight foot before ko bu to pivot around, foot goes straight back after pivot.
- (BB BP 3/105, KB KS DL 5/24) x 5
- (BB seated PR 5/45, DB lat raise 5/2x15) x 5
- (DB curls 6/2x15, KB skull crushers 6/12kg) x 5
- Gyro - good session, felt like chest & mid back opened pretty well
- (BB SQ 3/115, KB DL 5/20+24) x 5. Switched hands on heavier bell each set.
- KB CL (5/16 L/R, 4/20 L/R, 3/24 L/R) x 3. Hard.
- Run - greenlake/ath. fields. 4.1 mi., 40:37, 9:47/mi., 465 calories. Felt good end to end. Data is here.
- KB intermediate - z drills to warm up
- 1/1 TGU 8, then 10kg
- (10 SW 16kg, 1/1 TGU 10kg, 5 DL (48,44,...,28,24)x7
- Pressing 8kg L/R - partials w/shoulder circles x 3 each way, then 3 PR. Wrist pivots between sets
- Elvis hip pivots (pegboard)
- Walked to Pike Place Market w/Brian - 2 mi. or so
- Flex/mob drills in basement - BW/KB SQ, BB CL w/bar only, arm bars 16kg, GSQ w/prying, down/up dog
- Z drills, then 100 SW 16kg to warm up
- BW split SQ 10/10
- (10 SW 16kg, 5/5 KS DL 16kg, 5 plyo pushups) x 4. Extra swings mixed in
- TGU 5/5 8kg (hard).
- Bone rhythm drills - knee folding, wrist circles
