4/29/2011 - day off

• Stretching and TGU practice, nothing else
  

4/28/2011 - KB int

• KB intermediate class - Kristine
• TGUs to elbow 2 x 5/5 L/R
• Single bell bottoms up work (all w/12kg) - singles, then 3/3 cleans, walks around the room in the rack
• Bottoms up FSQ, 1,2,3,4,5,4,3,2,1 L/R, bell in air entire time
• Work sets: 5 x (something, 10 upright rows L/R, 5 pushups, something else)
• Finsher: 5,5,4,3,2 heavy DL (36kg), dbl swings 10kg, 2H swings 16kg
• Core work: throwing medicine ball to partner x 10, hand push 2/2 L/R
  

4/27/2011 - KB timed sets, gyro

• KB timed sets. 1 min. rest between ladders.
  
• (1 - 12kg) 60/60 CL/PR/SQ, no hand switch; 60/60 2 SW/CL/SN no hand switch; 60/60 OH hold
• (2 - 16kg) 30/30/30/30 CL/PR/SQ, no switch; 30/30 4 SW/CL/SN; 30/30 OH hold
• (3 - 12kg) repeated (1), but switched hands each rung
• (4 - 16kg) 60/60 CL/PR/SQ, w/hand switch; 60/60 2 SW/CL/SN w/hand switch; 30/30/30/30 OH hold
• Gyro - independent. Good general workout, good thoracic opening, presumably from KB work.
  

4/26/2011 - KB int

• KB intermediate class - complexes
• Arm bar to 1/2 TGU 3 L/R. Very nice warmup.
• Heavy DLs combined with pushup plank w/touch. Hard.
• Snatch practice w/high pulls - good cue for clean finish, pull back elbow then punch up through the bell
• Complexes (the suck): 2H SW, 1H SW, CL, SN, FSQ, 2/4/6/8/10. Gassed out, did not make many of the reps. Food is good, no food is bad
  

4/25/2011 - cardio @ gym

• Cardio at the gym.
  
• 20 min. on elliptical, resistance +2 every 4 minutes
• 20 min. on bike, resistance +1 every 2 minutes
  

4/24/2011 - run, gym

• Run on track, 2 mi. walking every other lap. ~31 min. 3 x 10 step ups L/R on bleachers.
• Gym - upper body nautilus, 2x15 dropping weight on second set.
  

4/23/2011 - KB int, taiji

• KB intermediate class - Kevin
  
• 1/2 TGU 3/3 10kg
• GSQ 3, 5 24kg
• 20 2h SW 20kg
• 1 hand chains for time: 1 CL, 1 FSQ, 1 PR 2:30 L/R. Started w/14kg, unwise. Belled down to 12kg.
• Complex layers, double 16kgs
• Layer 1: 5/1 SW, DL
• Layer 2: 5/2SW, DL pushup on bell
• Layer 3: 5/3 SW, DL, pushup on bell, RR
  

4/22/2011 - day off?

• Pretty sure this was a day off, nothing recorded
  

4/21/2011 - KB int

• Intermediate class - Bridget. Started with 10 min of TGU singles, 5 min @ 10kg, then 5 min at 12kg. Reps felt good.
• RRows 2x14kg, 6, 8, 10 with carries around the room between sets.
• Other sets/reps followed but are lost from memory. The workout felt hard but not impossible.
  

4/20/2011 - Gyro, KB/BB singles

• Gyro - 1x1. Focused on the pull back from the handles (hint: not as much shoulder, more seed center). Good chest opening, voice lowering, etc. Intended to work on the new machines but did not get time.
• Evening: KB/BB singles
• BB DL: 1 x 135, 145, 155, 165, 175, 185, all sumo. Reps felt good and knees stayed where they belonged.
• KB PR 1/1 x 20kg, good; PP 24kg no go; PP 20kg 3/3; PP 16kg 3/3x3
  

4/19/2011 - KB int

• Went to KB intermediate class, but did not write down the workout. Suspect a good time was had by all.
  

4/18/2011 - workout w/Pia

• Workout at home in evening w/Pia
• 3 x (10 2h DL 24kg, 10 2H SW 2okg)
• 3 x (5/5 cowboy DL 24kg, 5/5 1h SW 20kg)
• Tested push press with 20kg & 24kg. Got 1,2 w/the 20, 1 rep each side w/the 24
• 3 x (3 FSQ 2x16kg, 5 2h SW 24kg). Did the last set of 5 swings with double 16kgs
  

4/17/2011 - BYOB

• BYOB at greenlake; lots of swings, some throwing, and a full serious of pull/catch/press/squats. Everything felt good except the complexes at the end; lost track of reps and pulled out.
  

4/16/2011 - run, taiji

• Run around greenlake before coffee...nice and easy 3.2 mi., 10:30 pace. Data is here.
• Taiji class - applications & form, knees a little sore after running. The combo of the two is probably not a good idea. Nice class as usual though.
  

4/15/2011 - off

• Day off after KB int
  

4/14/2011 - KB int

• KB intermediate class - Christine. Started with TGUs, went a little heavy on the weight and the reps didn't look so good. A suffer fest from there, with some grip failure limiting good reps. A fun time was had by all nonetheless.
  

4/13/2011 - Gyro

• Gyro - independent. Legs felt good, went with 40 lbs and felt great. Spent time stretching calves, back, etc. throughout, seemed to set the workout in a little better.
  

4/12/2011 - KB int

• Intermediate class - Andrea. Hard workout including split squats (never fun).
  

4/11/2011 - off

• Day off - needed a break
  

4/10/2011 - leg warmup, hike

• Leg warmup - 3 x (20 bird dogs L/R, 10 bone marrow lunges, 20 squat to tip toes)
• Hike around greenlake & athletic fields - 4.4 mi., 1:14:27, moving pace 16:12/mi. Calories show 283, seems low. Data is here. A little rainy but not too bad out. Legs a little more tired than expected. Foam rolled legs afterward, really seemed to help.
  

4/9/2011 - KB int, taiji

• KB intermediate class - Andrea. Lots of power swings and work on the double clean. Pulled 2x14 in addition to 2x12, ended up working mostly with the 12. Deadlift sets intermixed, 32kg. Cues: butt a little lower, chest much higher, really hike back both at start and between reps. Both the swing and the clean seemed to improve quite a bit.
  

4/8/2010 - Gym

• 20 min. elliptical - resistance +2 every 5 min., HR 140 at end
• Gravitron 6/15@4
• KB Clean 2/5@16 - opened cut on wrist, had to stop. 2 overhead holds 15sec L/R 16kg.
• Nautilus 1/15 - hams, adductors, abductors
• Nautilus leg extension, R only, dropping weight to failure
  

4/7/2011 - KB int

• KB intermediate class - Kevin. Started with rounds of 20 bird dogs R/L, 10 bone marrow squats R/L, 20 squats to tiptoes R/L. Very nice warmup. Sets of swings of course, then main workout was "the furnace" from Dave Whitley: pieces of the TGU 45/15, lunge L/R, swing, windmill L/R, swing, palm L/R, swing, full TGU, swing. A hard 12 minutes.
  

4/6/2011 - Gyro

• Gyro only - excellent session but mobility suffered from Tuesday gym/KB. Felt lat connection, worked on "dome at back of mouth" cue in combo w/lower abs, more or less successful.
  

4/5/2011 - gym, KB int

• Gym in AM - 10 min. bike, then gravitron 6/15@4, then sets of 15 for all UB exercises (lats, pect, shoulders, tris/bis). Very light weight, 65 for bigger muscles, 45 for smaller ones. Felt a good burn throughout.
• Kettlebility - smackdown time. Lots of heavy deadlifts, pushups, double cleans, power swing, then more heavy deadlifts running the bells up to 48kg, then a set of 20 double DLs to finish that had everyone hating life.

4/4/2011 - day off

• Day off after city hike...nice to give the legs a rest
  

4/3/2011 - city hike

• Hike around Greenlake, through woodland park, down to Fremont, around Lake Union, over University Bridge, around the UW, then up through Ravenna park. Ran just enough to keep pace around 4 mi./hr. 12.6 mi., 3:01 moving time, 14:25/mi. moving pace. Heart rate higher than expected, good thing on balance. Garmin shows 886 calories, but it had to be more than that. 2 bottles of Perpetuem for 500 cal., 1 bottle of water. Data is here.
  

4/2/011 - taiji

• Taiji class - 7/8 & form work. Great applications using Chen repulse monkey like movement, then practice later with the movement itself. One pass through 96, then lots of work on pao chui. Form practice w/the pao chui needed.
  

4/1/2011 - KB snatch practice

• 5 x (10/10 8kg, 8/8 12kg, 6/6 16kg, 4/4 20kg), 280 total. All sets with plenty of rest between. ~30 min., would have been nice to see what the HRM said but didn't put it on. Left wrist a little banged up, 1 or 2 bad reps with the 20.
  

3/31/2011 - KB int smackdown

• Old school no rest no whiners intermediate class w/Kristine at Kettlebility.
• 5 x (30 2H SW 16kg, 10 DL 28kg)
• 3, 4, 5, 4, 3 (DBL SW, DBL CL, DBL seesaw press, 2x12kg) - 3 goblet squats 20kg between sets
• 3 x (10/1o lunges 14kg, bell in suitcase position, 5/5 kickstand rows 15kg)
• Abs: 30 sec plank, 15/15 pullovers 10kg, 5 pushups w/hold at bottom, 10/10 bicycles
• 5, 4, 3, 2, 1 (DL 36, 40, 44, 48 kg). Hard
• Abs #2: same as above