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- Gyro - took it pretty easy, was just looking for some body opening.
- Evening: KB/BB grind day
- 2/2 TGU 12kg with holds, then hip flexor stretch and wall SQ to warm up
- KB PR - 3 x (1, 2, 3) 20kg
- BB DL 5/5x145
- Worked to comfortable stop on all sets w/iPod on for support. Comfortably hard day.
- KB intermediate class - Andrea. Started with 1/2/3 TGUs L/R, 10kg, working on form. TGU felt pretty good, but time under load still a problem. Spent most of the class working on SW hiking pattern, moving back and forth between 16kg and 24kg, with other drills and exercises thrown in. Movement differences post HKC/Reifkins: butt lower to load hamstrings, starting position closer to feet to allow better lat loading. Finished class with a couple more TGUs and then some chest opening/lat engagement work with a pole.
- Pretty sore after hike, so very little activity. Did a few cleans and press to holds while working with Pia, but otherwise an easy day.
- Hike up Mt. Si. Started a little after 8, snow started at about 1.5 mi., in, heavier toward the top. Trail is beautifully maintained throughout. Icy trail for last 3/4 mi. or so, with snow and ~20mph winds at the top. Ran much of the way down, and took the side trail to the left about halfway down to miss out on the crowds (one other person on that trail). 7.8 mi., 3:12 end to end, 3275 ft of gain, 1104 calories. All in all a very fun day. Data is here, a few pictures here.
- Run - greenlake and athletic fields. Easy pace w/5 stride at end. 3.9 mi., 40:04, 10:14/mi., 381 calories. Data is here.
- Taiji class - good class, a little tired from running and KB class on Thursday.
- Took it pretty easy in Gyro (indep.) as everything was sore from KB class. Worked on the cobra, very smooth. Used "tall/wide chest" cue in combination w/spread the tail from Lindsey to get a pretty good opening by the end of the workout.
- Run - greenlake track. Good test - 20 min. total; 4 min. of jog, then 4 x 2 min. strides/2 min. jog. Counted steps during strides, max ~82/min. 2.13 mi., 9:37 pace. HR wasn't picking up until about 4 min in, so calories are off. Data is here.
- KB intermediate class - Andrea. TGUs to warm up, stopping at each step and back down L/R twice. Next was off size bells for dbl swings: 16/12 8/7/6/5/4, alternated with off bell renegade rows 14/12 5/4/3/2/1. Main workout: sets of 5 swings, moving up the bells 8, 12, 16, ...40, 44, 48. Alternating sets of 5 pushups, 5/5 kickstand DL 16kg between swing sets. Hard.
- A few core exercises in front of the TV, but otherwise no activity.
- KB intermediate class - Kevin. Back training with the big kids. Good to see everyone.
- TGU warmups - various pressing, straight leg raise, neck rotations, etc. with/without weight to warm everything up.
- 50 2H, 50 1H swings, 14kg.
- Pressing combo - 1-3 @ 14kg L/R standing, then 5/5 12kg kneeling (hard). Good press correction, body is getting torqued sideways coming up with the 16kg.
- Workout: 5,4,3,2,1 FSQ/curls 14kg, alternated with 10/10 1H SQ 14kg.
- AM - ROP grinds
- BB BP - 5,3,2 @ 105
- KB PR - 2 x (1, 2, 3,) 20kg. 2 pullups between ladders.
- BB DL - 5,3,2 @ 175. Seemed heavy, maybe because it was last.
- AM - ROP ballistics
- 10 x (10 2H SW 20kg, 3 FSQ 20kg, 5 hanging leg raise)
- Run along the lake at Harrison Hot Springs - maybe 2.5 mi., 27 minutes. Brisk wind blowing off the lake.
- Finisher - 5 x (5 box jumps to seat along lake; 5 BW squats)
- It seems like there was a workout today, but did not write it down. In the car around 11:30 to head up to Harrison Hot Springs for the weekend.
- Some workout in driveway, did not write it down. Definitely did 100-ct jump rope sets combined with something else.
- Run in new Merrell barefoot shoes, approx. .75 mi. Legs felt fine, no calf soreness afterward either. Mostly useless data is here.
- KB PR 2 x (1, 2, 3) 20kg. One pullup per rung.
- BB BP 5,3,2 @100
- BB DL 5,3,2 @165
- Run around greenlake. 3.35 mi., 35:24, 10:34/mi. Nice day, easy pace. Data is here.
- KB beginning class - Bridget. Lots of swings, DL, rows, etc. Class was packed, as Andrea was doing a Z-Health workshop afterward. Workout felt pretty easy though got a good sweat going.
- Z-Health workshop; toe pulls, ankle tilts, and lots of simple but not easy exercises for the hips. Harder than it looks.
- Blog catchup...not sure what happened on Mom's birthday...need to write this stuff down sooner!
- Beginning class at Kettlebility; blog catchup so though I attended, not sure what happened.
- Back to aerobic base work after a cold. ~1:03 total time, ~4oo calories per HRM, data is here.
- 5 min. bike
- 3 x (1H clean - 5 L/R 12kg, 5 L/R 16kg)
- 5 min. bike
- 3 x (Kickstand rows - 5 L/R 12kg, 5 L/R 16kg)
- 3 x (50 jump rope, 5 pushup)
- 5 min. bike
- 3 x (1H swing -10 L/R 12kg, 10 L/R 16kg)
- 3 x (BB BP 95 lbs 5/3/2, FSQ 5 x 16kg, DB punch 10/10 1o lbs.)
- Taiji class - form only, no partner work to avoid passing the cold on. Felt a little queasy early on but good by the end.
- KB PR - 3/3 L/R 20kg. First triples @ 2okg, some reps pretty shaki. 2 pullups between each set.
- BB DL - 5,3,2 x 155. 2 pullups between each set.
- No activity, pretty under the weather
- TGU practice as warmup
- KB PR - 4 x (1, 2) 20kg. Reps were hard but not horrible
- KB SW - 5 x (20 2h SW 20kg, 10/10 1h SW 16kg). Tried to do these on the minute, but ended up getting pretty gassed without knowing why. Turns out a cold was coming on.
- BB DL - 5/145, 5/135. Recent article from Pavel says 5/3/2xtop set is fine, will switch to that out of laziness.
- AM: gym session
- 20 min. on elliptical, HR 135 at end.
- KB snatches - goal was to try "one hand switch only"
- 10/10 12kg to warm up
- KB SN 16kg: 16/16, 12/12, 8/8. Really got the HR up.
- Evening - KB beginning class, Kevin. Good general workout with swings, rows and halos for the main workout and a few GSQ triples thrown in. TGU skills at the end - need to get back to it.
- Home from DC, uneventful flight but a long time sitting
- Warmup: 5 x (10 SW 20kg, 5 DL 24kg)
- KB PR 3 x (1, 2) 20kg. First real press session with the 20kg, a different level of commitment.
- Run/walk - 5 min. walk, 5 min. run, 5 mi., 1:15. Nice day with good views of Lake Accotink, geese, train sounds, etc.
- 5 x (10 BW SQ; 8 sitouts (4L/R); 6 bone marrow lunges (used bleacher for balance assist); 4 pushups)
- Another day off...hanging out with the family.
- 45 min. on treadmill - 5 min. walk, 5 min. run. Slowly increased ramp/resistance. HR max during one running period was 154.
- 5 x (DB PR 30lb 5L/R; DB suitcase DL 50lb 5L/R; 5 pushups)
- 5 x (DB LCCJ 5/2x25lb; DB BP 5/2x25lb; renegade rows 25lb 5L/R)
- 4 x (farmers walk 70 lb 50 steps L/R)
- 1st day of exadata admin course; long drive out to/back from Reston, Va.
- KB beginning class at Kettlebility. Not sure who taught or what we did, but I'm pretty sure it was fun.
