6/28 - KB various

  • Workout in hotel room @ Hillsboro, OR, all w/20kg bell
  • 3 x (KB DL 10, TGU to elbow 1/1). Last TGU rep ugly
  • 4 x (power swing 2/3/4/5, kickstand DL 2/3/4/5 L/R)
  • 5 x (clean and push press 2, hand to hand swing 5/5)

6/25/2011 - KB/BB various

  • On the minute - 56 min total
  • 14 x (BB DL 145/3, LCCJ 2x16kg/3)
  • 14 x (KB 2H SW 24kg/10, KB SN 16kg/4/4)

6/21/2011 - KB int

  • Christine - hard day
  • KB DL 24kg/10 - warmup
  • KB SW - 2 x (20/24kg, 10/2x14kg), 2 x (15/24kg, 5/2x14kg)
  • 2 x (dbl sw x 5, see saw press x 5, bear crawl 3/3), then same with 5s
  • 3, 4, 5, 4, 3 pull catch, goblet squat, reverse lunge; started w/14 down to 12
  • Alternating sets: SQ 10, 8, 6, 4, 2, PR/Triceps/Halo 5, 4, 3, 2
  • Dead bugs and side activation to finish

6/19 - BB/KB various

  • On the minute - 48 min total
  • 12 x (BB DL 145/3, LCCJ 2x16kg/3)
  • 12 x (KB 2H SW 24kg/10, KB SN 16kg/4/4)

6/16/2011 - MKE gym

  • 40 min treadmill, more walking than running. Approx. 300 cal. per machine
  • 5 x (10/8/6/4/2 DB PP 2x25 lbs; 3 pushups)

6/15/2011 - day off in MKE

  • Day off, slept in, no exercise

6/14/2011 - MKE gym

  • 30 min treadmill, half walking
  • 5 x (70-100 jump rope, 3-5 burpee/man makers)
  • 5 x (5 mtn climbers L/R, 5 lizard crawls L/R, 8 bone marrow lunges L/R, 10 SQ to tiptoes)

6/13/2011 - MKE gym

  • 45 min treadmill; run 5, walk 3 eventually
  • 5 x (5 double DB press, 5 FSQ, 5 RRL/R 2x25lbs)
  • bird dogs 2 x 10/10, 2 x 15/15

6/11/2011 - KB int

  • Kevin
  • 1/1 TGU 12kg
  • TGU practice - first half
  • KB SW 24kg & KB DL 36kg - warmup
  • SQ/PR practice
  • Workout - 5 x (SQ/PR 20kg/3, KB SW 24kg/10)
  • Ape/beast/crab practice at end
  • Taiji practice @ park afterward - no record of activities

6/10 - KB/BB various

  • On the minute - 20 min total
  • 10 x (BB DL 145/3, LCCJ 2x16kg/3)

6/7/2011 - Run, KB int

  • Run on greenlake track, see how the knees felt (good). 1.5 mi., 10:30/mi. Looked like it was going to rain, but nice and cool and no wetness. Data is here.

6/6/2011 - BB/KB easy day

  • 5 x (BB DL 5/95, KS DL 5 R/L x 24kg). Quick and easy workout, 15 min. max and felt really good.

6/5/2011 - walk, BB various

  • Walk along beach route in West Seattle. Beautiful day. About 2 mi. total, too many people.
  • Evening - BB various
  • BB DL - 2/5x135, 2/5x145, 1/5x155
  • BB 1/4 SQ - 5/5x135
  • BB calf raises - 5/5x135

6/4/2011 - taiji, kb various

  • Morning - 2nd half of taiji class outside in woodland park. Good pass through 96, pao chui a little lame (l knee a little sore), good corrections on broadsword.
  • Evening: KB practice
  • 5 x (LCCJ 2x16/2, Dbl FSQ 2x12/2)
  • 5 x (LCCJ 2x12/2, Dbl FSQ 2x16/2)
  • 4 x (50 jump ropes, 8/8 SN 16k). Was very tired, jump roping was pretty bad. Snatching was fun.

6/3/2011 - day off

  • Day off from exercise; worked in yard but no exercise

6/2/2011 - kb int

  • TGUs 7 min. (maybe 9 min). Started w/16kg, first couple of reps felt almost easy. Ended up belling down to 14kg for last couple of reps.
  • 2H SW 10 min. 20kg. Did sets of 10 with active recovery, focusing on pop at top of rep w/bell floating.
  • Main workout: (8-7-6-5-4 dbl CL 14kg, 1-2-3-4-5 RR 14kg, 5 DL 2x14kg, 5 "making soup on ball"
  • After burn: 3 x (20 alternating swing 16kg, 10 sitouts). Need to work on sitouts, they sucked.

6/1/2011 - BW, gyro

  • BW workout: 10 x (2 8 count man makers, 1 pullup). 1st time with MMs, not as bad as expected. All pullups felt good until last 2 sets.
  • Gyro - 1x1, worked on new jumping sliding machine with an emphasis on hip opening, which really seemed to work.

5/31/2011 - KB int

  • KB intermediate class - Andrea
  • Didn't write workout down, but there was some snatching to reverse lunges (top of TGU down) with heavy-ish weight. Also some kickstand DLs and other fun stuff lost to memory.
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