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- Gym in AM
- 15 min. on bike to warm up, HR close to 120 at end
- 2 x (standing calf raise 70 x 15, seated calf raise 45 x 15)
- 2 x (standing calf raise (R only) BW x failure, seated calf raise (R only) 25 x failure)
- KB ROP medium in PM
- KB PR 5 x (1, 2, 3, 4) 16kg
- BB 1/5x 135 between pressing ladders. First BB DL in months!
- Good taiji class in AM, but knees pretty sore and not helped by 7/8 work.
- Evening workout - playing around while cleaning up the basement
- BB BP 10/5x65
- BB Rows 5/5x65
- Made up a quick/easy variety day after getting a great massage
- 5 x (10 DL 24kg, 10 2h SW 20kg)
- 2 x (3, 4, 5 GSQ 24kg, 3, 4, 5 CL 20kg)
- Sore knees in taiji on Saturday...GSQ is not a good Friday workout choice
- Took it very easy, skipping the swings and just doing presses
- KB PR 5 x (1, 2, 3) 16kg
- One pullup between ladders...4th of 5 pullups was a chin up
- Gyro - private. Focus was on opening the heart center, which sadly means opening the shoulders up. Hard but fun. Good connection back to the core, I hope, or at minimum it sure felt like it at the time.
- KB beginning class - Carol w/Kevin throwing in a correction or two. Swing corrections...stand up straight, let the bell float, fast hips.
- Between the two classes, a little too much work over the day...everything was pretty sore.
- Hard press day and limited time, skipped the swings (lazy)
- KB PR 5 x (1, 2, 3, 4, 5) 16kg. Done! Last couple of 5-rung reps were not high quality, and one felt slightly like a push press (somewhere in the middle).
- KB beginning class - Bridget. Started with TGUs for 5 min. or so, then rounds of rows, suitcase deads, and farmers walks. Then figure 8s, slingshots, and haloes. Some swings to warm up, then heavy deadlifts for triples up to the beast. Finished with 1x5 28kg, 2x5 32kg. Crazy!
- Run - 2 miles around greenlake track in the morning. Ended just before sunrise, beautiful morning. 1st mile 10:30, 2nd 9:56. 184 calories, HR drifted up to 150+ at end. Data is here.
- KB ROP - medium day
- KB PR - 4 x (1, 2, 3, 4), 16kg.
- KB SW - 10 x 20, 16kg, :30/:30. Forearms pretty pumped out at the end.
- ROP workout HRM data is here. Supposedly 265 calories, bet it was more. HR recovery 10-15 BPM in the 30 sec. rests during swings, pretty good.
- KB beginning class - Andrea. Focus was on TGU as warmup and exercise, lots of good corrections.
- Main workout - 10 min. of 4, 6, 8,... heavy swings then GSQs. Did a few warm up sets for corrections, then went for it. Did 1st set of 4 SW/GSQs with the 16kg, then Andrea had me bell up to the 24kg--all remaining reps (4, 6, 8, 4, 6, 8, 4, 6 total) of both exercises with that. Scary! Felt good (sucked air, possibly scaring the beginners). GSQ reps felt good, still need chest more open but SQ depth is better.
- Taiji class - did not get to class until 11 due to work go-live, spent most of time working on pao chui choreography. New material seemed to come together pretty well after a few repetitions.
- 2 days off in one week, what a concept. Work production go-live got in the way, but a lucky outcome in the end...felt strong at end of day.
- ROP light day in corner of hotel parking lot in Hillsboro, OR. Cool but dry out and not yet light.
- Warmup: 5 x (50 jump rope, 10 DL 16kg)
- KB PR: 4 x (1, 2, 3) 16kg
- KB SN: 10 x (5 L/R) 16kg
- HR was up over 150 during snatch work. Felt great, probably 35 min total.
- Work meeting in Hillsboro, OR. Busy all day, then dinner out with the team. Rest days are good for us!
- ROP heavy day - pressing in AM at home before heading down to Hillsboro.
- KB PR - 4 x (1, 2, 3, 4, 5) 16kg. GTGd it, felt good except the last 2 5-rungs.
- Did not get swings done, will have to owe this workout.
- Valentine's day at Kettlebility...Kevin taught, Carol was taking video. Workout built up to a pretty hard point; swings/DLs w/teaching at the beginning, then rounds of haloes, rows, mtn climbers and something else; finished with GSQs, TGU to elbow and bird dogs. Fun!
- Walk on golf course path w/Pia at SCW; approx. 40 min. Nice morning, a lot warmer once the sun hit us.
- 2 mi. (approx) hike with Mark and Pia up a mountain somewhere in Phoenix. Very steep and rocky, decided to bag when it really got steep. Hot day. Went to REI afterward.
- Sat evening at SCW gym. 15 min. on elliptical to warm up, HR ~140 about 10 min. in.
- 5 x (5 DB PR 2x25 lb; 5/5 renegade rows 25 lb; 5 DB BP 2x25 lb). 30 sec. rest between sets. Did not check HR but it was pretty high. Afterward scared the seniors a bit with DB versions of KB SW, SN, GSQ.
- Hike in White Tank Regional Park. Scenic desert hike, lots of saguaro cactus (incl. once piece that got me in the ankle and hurt bad as I extracted it while holding it with a kleenex). Trail map for the hike is here. We started from trailhead 7, pretty flat across Waddell (WD) trail, then rising for several miles on Ford Canyon (FD) trail to an abandoned dam (which really was there). Continued to rise up a wash for another mile or more--walking in (quick) sand is hard. Long downhill from there to car with views of Phoenix to east throughout. Saw something that was either a bobcat, feral cat or an alien. Black and very fast. 9.1 mi. total, about 4 hrs. of walking.
- Run along golf course in morning at Sun City West.
- About 35-40 min. of run/walking, no HRM.
- 5 x (50 rope jumps, 5 pushups); 5 x (50 rope jumps, 10 mtn climbers, 10 bird dogs)
- Out on a nice day for a quick walk/run before leaving for Phoenix. Walked 5 min or so waiting for the Garmin to get going, then ran 2 mi., walked the rest of the way home. 2.5 mi. total, 34:10, HR and calories seem low due to Garmin not picking up data. Output is here.
- Fun made up workout in front of the TV. Got a decent sweat going.
- 5 x (10 dbl PR 2x8kg; 10 dbl floor PR 2x8kg; 10 bird dogs L/R; 10 ab wheel)
- KB beginning class - Andrea. Lots ofswings, correction of the day was "fast butt". Wait longer for the bell, the hips go back faster. Kickstand deadlifts were great, kickstand foot at heel of of weighted foot, closer than expected.
- Variety day at the gym
- 15 min. bike to warm up
- 5x5 leg press, 190, 210, ...
- 5x5 lat pull, 70, 80, ...
- 5x5 GSQ 24kg. Scared the people in the weight room a little with the grunt.
- Gravitron, level 5 6x8
- 5x5 hamstrings, 70, 80, ... Last set hard.
- 5x5 shoulder press, 70, 80, ... Last set fairly hard.
- Total of about 45 min. Fun!
- Taiji class...did the full applications/form classes for 3 hrs., and everyone was going for it, so a good workout. Pao chui mirroring was fun.
- ROP medium day in evening
- KB PR - 3 x (1, 2, 3, 4) 16kg
- KB SW - 6 x (15 2h 16kg, 15 1h 12kg R, 15 1h 1kg L) on the minute, 270 total. Felt good.
- Treated the day as a semi day off, Gyro only. Worked hard to keep a long line from sit bones to top of head throughout the workout, seemed to be working pretty well. A couple of good length corrections from Lindsey.
- KB PR - 5 x (1, 2, 3) 16kg
- KBN SN - 5 x (6/6 1H SN 16kg, 6 dbl SN 2x12kg) for ten minutes. Reps were done on the minute. Double snatch form was far from perfect.
- KB beginning class - Kevin. Good solid class, lots of swings, felt pretty good throughout. Still need to work on keeping the knees out when goblet squatting, but naked GSQ felt good with decent depth.
- ROP heavy day - first day of 5 rungs on a ladder
- KB PR - 3 x (1, 2, 3, 4, 5) 16kg. Last couple of reps on the 5 rung were pretty crappy, but most of the others felt good.
- 2o min of swings: 12 on the minute 5 x (2H 16kg, 2H 20kg, 6/6 1H 16kg, 6/6 1H 20kg). Amazingly hard for only 12 swings a minute.
