- BB DL singles - alternating hands, conventional/sumo.
- 1/1 @ 195, 1/1 @ 205, 1/1 @ 215, 1/1 @ 225. Conv. @ 235 came right up, but could not budge it sumo.
14 years ago
8/31/2011 - BB DL
8/30/2011 - KB int
- KB intermediate class - Kevin. Shoulder opening (arm bars, TGUs) to start, then pressing patterns.
- Main workout - 3 x (3 hikes, 3 hike/park/swing, 3 swing, 3 clean, 3 press, 3 front squat) L/R. Did first two rounds w/14kg, last with 16kg.
8/28/2011 - run, taiji, run, BYOB
- Parked car at greenlake, ran to good shepard, 1 hr. taiji practice, ran to Phil's for coffee, walked to car. 4.8 mi., 1:00, 12:16/mi. Data is here.
- BYOB - Kevin. 1H swings and DL to start, then animal patterns across the field, overhead walks, snatches 10/8/6 L/R 14kg to finish.
- Fun workouts but too much (~3 hrs total), knees sore afterward.
8/27/2011 - walk, KB int, walk, taiji, lunch, walk
- Walk to WEW in early am, 2.2 mi.
- Ride to Kettlebility w/Kevin
- KB intermediate - Andrea. 100 SW (all 1H, 16kg) to warm up, then TGU skills, then clean skills. Main workout - sets of 5 CL 12kg, 16kg, 24kg, alternating hands. Cleans w/24s felt a little unsteady, but doable.
- Walk to taiji, ~2 mi.
- Taiji class - more pao chui, got there too late to go through the 96. Ride to lunch w/Tom.
- Walked home from lunch, another 2 mi., but forgot to turn the HRM on.
- Total of 6 mi. walking for the day - all captured data is here.
8/26/2011 - day off (almost)
- Mostly a day off, but had to try a few sumo DLs after reading a post from Pavel on DD.
- 1, 2, 3 x 185 (overhand grip)
- 4/1 x 205 (alternating grip)
- Form is different...knees pretty wide, as no knurling on bar in the right place for a narrower grip. Felt good though.
8/25/2011 - run, KB int
- Morning - run around greenlake - 3.4 mi., 34:52, 10:13/mi. Walked 1 minute uphill on the way home. HRM didn't start to register until about 10 min. in. Data is here.
- KB intermediate - Andrea. TGU practice, up to 1/1 14kg w/spotter. Skill work on dbl cleans, incl. lots of dbl swings.
- RKC Grad workout: uneven bells (12kg/8kg) 15 min. of 10 swings, 1 clean, 3 presses, 5/5 knee highs, then switch side. Presses were very hard at the end, but form stayed solid.
8/24/2011 - KB LCCJ, gyro
- KB LCCJ, laddered weight/reps. All sets on the minute for 16 min. of work
- 4 x (4 @ 2x12kg; 3 @ 2x14kg; 2 @ 2x16kg; 1 @ 2x20kg).
- Reps with double 20s were a little ugly but went up.
- Gyro - good general workout, really felt legs after LCCJs
8/23/2011 - KB int
- KB intermediate - Kevin. Worked on swing clean progressions; key correction was drop the bell straight down the body, then push it back, hip snap back up.
- Most 1H swings (sets of 10/10) w/20kg
- Main workout: C&P 2, 3, 5 (2, 3 w/20kg, 5 w/16kg); 10 1H SW L/R 20kg; 5 GSQ 20kg.
8/21/2011 - BB various w/fat gripz, city hike
- BB & ab wheel w/fat gripz.
- BB DL 4/3x135. Overhand grip.
- BB PR 4/3(65, 75, 2x85)
- BB BP 4/3x95
- Ab wheel rollouts 4/3
- City hike w/Pia, 5.6 mi. around UW on Burke Gilman and through Ravenna Park. Data is here.
8/20/2011 - KB int, taiji
- KB intermediate - Kevin. Swings & TGUs to start, 50/40/30/20 20kg with 3/3 TGUs to hand in between. Main workout - more swings, 50/40/30/20 16kg with GSQ curls x 5 each set. Simple, but not easy.
- Grip got smoked pretty good on account of the plate pinches yesterday.
- Taiji - pretty lazy, new pao chui moves and partway through the 96.
8/19/2011 - KB doubles
- 3 sets of:
- 50-60 jump ropes
- 2x12kg 4 SW, 4 FSQ, 4 PR, 4 RR
- 2x14kg 3 SW, 3 FSQ, 3 PR, 3 RR
- 2x16kg 2 SW, 2 FSQ, 2 PR, 2 RR
8/18/2011 - KB int
- Morning: 2 mi. on track to test knees - felt great. 5 min. walking, 20 min. run (~2 mi.), then 5 min. walking to cool down. Data is here.
- Evening: KB intermediate - Kristine
- 15 min. snatching on the minute - 5 x (9, 8, 7 L/R) 14kg for 240 reps. Smokefest. No torn calluses.
- Various deadlifts, pushups, other fun afterward.
- Finished with bottoms-up cleans to a hold for 30 sec. 2L, 2R. Shaky.
8/9/2011 - run, KB int
- Run - LT day. 10 min down to greenlake track, 3 x 6 min. comfortably hard, ~9 min. mile pace, w/1 min. rest between rounds, then 10 min. easy home. 4.1 mi., 39:19, 9:30 overall, 370 calories. HR 173 at end. Data is here.
8/7/2011 - run, BB/KB shorty
- Run - Ballard Locks to Discovery Park. 6.3 mi., 1:18:56, moving pace 12:11, 600 ft of gain, 641 cal. Data is here.
- Afternoon - quick BB/KB workout
- BB BP 5/3@115
- KB LCCJ 5/3@2x16kg
- Pullup to pushup; got one set of 3/3, L shoulder started to hurt on second one so stopped there.
8/6/2011 - KB int, run/walk
- KB intermediate - Chris
- Warmup - 3 x (10 2h DL 24kg, 5/5 1h DL 20kg)
- 4 rounds of the exercises below:
- 5 pushups, 5 GSQ 24kg, 10 TRX pullups, SLDL 5/5 20kg, lat jumps 50, hip flexor stretch L/R
- :15/:15 - SW 24kg, mtn climbers, SN L 16kg, SN R 16kg, Plank
- Great workout!
- In afternoon, ran to haircut, walked back. 4.3 mi., 1:02:18, moving pace 13:26/mi., 399 cal. Data is here.
8/4/2011 - run, KB int
- Neighborhood road run in late morning. Focus was on slow pace, forefoot strike. 3.95 mi., 40:24, 10:10/mi. Data is here.
- KB intermediate - Kevin. Worked on shoulder mobility (pressing with bands -> very hard), then 10 min. EDT w/ 5/5 snatches 16kg and 3 x FSQ 20kg. Everyone was pretty smoked.
8/3/2011 - gyro, EDT DL/PP
- Gyro - independent. Good general workout.
- Evening - EDT
- BB DL - 12/5x145 in 15 min. 60 reps. Switched to mixed grip on set 7.
- KB PP - (8/5, 6/4, 6/3, 2/2)x16kg. 43 reps each side.
8/2/2011 - KB int
- KB intermediate - Kristine. Rough workout - 100/50/25/12/6/3 swings 16kg w/3 GSQ between sets as an appetizer. Dbl swing/clean/press ladders - 5/1/5 down to 1/5/1, then 4/1/4, 3/1/3, 2/1/2. 3 rounds of halos, bird dogs, pullovers, dead bugs. 1 police academy round (30 sec.): jumping pullup to burpees, swings, 90/90 abs, rest.
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