10/31/2011 - BW GTG

• Tired after EDT day - GTG body weight only
• 4 rounds of: 3 x band pullups, 3 x band chinups, 3 pushups, 3 burpees, 10 BW SQ, 10 hamstring pulls on ball, 50 jump rope (running), 5/5 calf drops

10/30/2011 - KB EDT

• Warmups - brettzel, ASLR, frogs, ankle tilts, toe pulls
• 1/2 TGU 14kg -  2/2 to hand w/prying
• GSQ 20kg -  2 x 6
• SN 16kg - 190 reps, PR. Divided time into 6x2.5 min., went 40, 40, 30, 30, 20, was planning to finish w/20 to hit 180 reps, but had gas in tank for 10 extras.
• Finisher - skull crushers 14kg 5 x 3

10/29/2011 - KB int, taiji

• KB intermediate - Carol.
• Light TGUs to warm up, get chest open. Open chest in all positions, incl. very bottom.
• Z drills on hip (rehab position) really improved range of motion.
• Snatch practice; lock out elbow, proud chest, finish the hips, wait for the bell.
• Workout: 1 SW, 1 CL, 1 SN, 1 TGU, switch x 15 min. Hard. Started w/14kg, dropped to 12kg at end.
• Finisher: 10 rounds of 5 swings, 24kg w/partner - you go, I go.
• Gripper play after class. The #3 did not move.

10/28/2011 - gyro

• Gyro only; nice workout but took it easy as everything sore after double yesterday.

10/27/2011 - KB workout #2 (kb int)

• KB intermediate - Kristine. Knee tag to warm up
• 5 x (1 H DL 28kg 5/5; 1H SW 24kg 5/5, 1H SW 20kg 10/10). Stretches between rounds.
• 4 x (Dbl FSQ 2x16kg x 7; KS row 16kg x 7 L/R). Used 2x14kgs for last round of FSQs.
• 3 x (GSQ 16kg x 10; pushups 10; Dbl HP 2x12kg x 10). Pushups very ugly, need work.

10/27/2011 - KB workout #1

• Early workout w/intention of heading to Portland
• TGU 16kg 1/1 x 3 sets
• GSQ 16kg 2x5
• OH hold 24kg :30/:30 1/1 x 3 sets, 1 min. rest between sides
• 2H SW 24kg :15/:15 x 5 sets
• Gripper - 1/1 x 3 sets, 5 sec. hold. R hand still not closing w/good set

10/26/2011 - KB SN

• Workout #2 - normal warmups
• TGU 12kg 3+3
• GSQ 20kg 2 x 6
• SN 12kg 8 min. of 9/9 L/R :30/:30 - 144 snatches total
• Pinching - lever block 7.5 lbs 5/5 x 5 sets
• Plate pinches - 3 x 10 lbs. smooth side out 1/1 L/R x 2 PR

10/25/2011 - run, other

• Walk/run in neighborhood - first one in a while. 1.8 mi., 23:19, 12:53/mi. Nice day, knees a little sore going downhill.
• Other exercise possible, but not written down if so.

10/24/2011 - KB PR

• Workout #3 - normal warmups
• TGU 8kg 3+3
• BB DL 155lbs 2x5
• KB PR 12kg, 14kg, 16kg - 1, 2, 3, 4
• 1H SW 20kg 5+5 x 10 sets

10/23/2011 - KB various

• Half-hearted workout day after snatch test
• 4 rounds of:
• TGU to hand 20kg 1/1
• Pullups x 3 w/band
• Chinups x 3 w/band
• TRX rows x 5

10/22/2011 - KB adv

• KB advanced class - Kevin. Everything was a warmup to the snatch test; got 97 reps w/16kg, nothing left in the tank.
• Pattern: 10/10/10/10, 8/8/8/8, 7/7. Set bell down, then 7 on left, 4 on right.

10/21/2011 - KB workout #2

• Skipped snatch workouts pending snatch test @ kettlebility tomorrow.
• Warmups - brettzel #2 2/2, arm bars, tactical frog, hip flexor stretch, TRX prying
• TGU 16kg 1/1 x 3 sets. Felt great.
• GSQ 24kg 4 x 3 sets. Hard
• OH hold 24kg - 1/1 x 3 sets x 30 sec. 1 min. rest between holds
• 2H SW 24kg :15/:15 x 14 sets
• Gripper - 1/1 x 3 sets, 5 sec. hold. Could not close gripper w/good set on any of the reps.

10/20/2011 - bike, KB int

• 30 min on bile on trainer, felt great
• KB intermediate class - Kevin
• Warmup: (TGU to elbow 10kg 5+5;DL 3xkg  x 10; park swings 14kg 5+5) x 3 sets
• 1H swing practice: roundabouts, then partners w/one doing TRX prying, other alternating hand swings
• Main workout: complex w/14kg of (1H SW, clean, FSQ, press) L/R x 2, 3, 5. Tricep raises 2, 3, 5 between complex sets

10/18-19/2011 - off

• 2 days in a row off - still getting the school groove down

10/17/2011 - KB workout #1

• Warmups - prying, brettzels, arm bars
• TGU 10kg 3+3 (all on L, then all on R)
• GSQ 16kg 10 x 1 set
• Press ladders - 1, 2, 3, 4 x 12kg, 14kg, 16kg. All sets felt good
• 1H SW 20kg 5+5 x 10 sets

10/16/2011 - KB workout #4

• Warmups - brettzels, arm bars, toe pulls, GSQ w/prying
• 1/2 TGU 2/2 x 12kg - prying everything open
• GSQ - 2 x 6 20kg
• EDT snatching 16kg - 24x5, 6x4, 9x3 - 171 reps total
• Lever block - up to 7.5 lbs 10/10 x 3 sets

10/15/2011 - Run, KB int, taiji

• Run - 1.75 mi. on track, 18:21, 10:24/mi. Still dark out, nice and cool.
• KB intermediate - Carol.
  
• 20/5 SW 20kg w/partner, "you go, I go".
• Hip flexor stretch, gridges, 10 sec. mtn climber x 2 to get core warm.
• DL 1/10 x 24kg, 6 drags, 2 hangs from pullup bar x 2 sets
• Main workout:
• Renegade rows 2, 4, 6, 8 16kg (set of 8 w/14kg). More low back engagement needed
• Dbl PR 1, 2, 3, 4 16kg (set of 4 w/14kg). Leaning a little back at top.
• Dbl offset swings, 20kg/14kg x 10 for first 3 rounds, 16kg/14kg for last round.
• Taiji - the usual fun, big group.
  

10/14/2011 - KB workout #3

• Warmups
• TGU 1/1 16kg x 3 sets
• GSQ 1/10 16kg
• Overhead holds 24kg :20/:20 x 3 sets
• 2H SW 24kg :15/:15 x 12 sets
• Gripper work - 1/1 x 3 sets w/5 sec hold
  

10/13/2011 - pullups, KB int

• GTG pullups on the hour; 1 pullup, 1 chin each time. 5lb weight on ankle for a couple of them.
• KB intermediate class - Andrea
• 100 2H SW 20kg (4 x 25)
• TGU 1/1/1 L/M/L 10kg/12kg/10kg
• Main workout - 5 sets of the exercises below
• Goblet SQ 10 x 16kg
• Bottoms up MP 5, 4, 3, 2, 1 12kg
• DL 10 x 24kg
• Split SQ to push press x 3, rev. lunge from rack (req. was overhead) x 3 R/L
• 10 2H SW 20kg
  

10/12/2011 - day off

• Intended to work out in the evening, but nothing left in the tank.
  

10/11/2011 - KB press day

• TGU 10kg 3/3
• Goblet SQ 16kg x 10
• Press ladders: 1, 2, 3, 4 x 12kg, 14kg, 16kg - 30 reps L/R
• 1H SW 20kg 5/5 x 10 sets
  

10/10/2011 - day off

• Day off, no exercise.
  

10/9/2011 - KB various (day #1)

• Warmups - hip flexor stretch, frogs, GSQ prying, foam roller, brettzel, 8kg arm bars
• 10 GSQ 16kg (2 x 5)
• Press ladders - 1, 2, 3, 4 x 12kg, 14kg, 16kg
• 1H SW - 10 x 5/5 20kg
• Forgot the TGUs - will add those tomorrow
  

10/8/2011 - KB int, taiji

• Warmups, then TGU to elbow 1/1, 2/2 3/3 14kg. Not alternating is much harder
• Overhead holds 14kg - twists, prying, marching. Also bar spreading to open chest
• 3 x (10 DL 28kg, 5 drags 28kg, 10 2h SW 28kg)
• 5 x (TRX pistols 2/2, 10 2H SW 28kg, 5/5 SN 16kg)
  

10/7/2011 - KB various

• TGU with dumbbell, pumps to warm up
  
• 3 x (5 Kickstand DL 20kg L/R, 5 FSQ 2x14kg)
  
• 3 x (10 2H SW 24kg, 5/5/5/5 1H SW 20kg)
• 1, 2, 3 x (SW, HP, SN 20kg L/R)
• 1 x (SW, HP, SN 24kg L/R)
  

10/6/2011 - run, KB int

• Run, hit a few hills in the neighborhood. 2.15 mi., 24:33, 11:29 mi.
• KB intermediate class - Kevin
• Warmed up with 3/3 TGU 10kg, 3 on each side w/o changing.
• Tall kneeling press, 2x3/3 16kg
• 3 x (PR 3/3 14kg, 2/2 16kg, 1/1 20kg, 10/10 1H SW 20kg)
• 10, 8, 6, 4, 2 GSQ 20kg with 5/5 1H SW 20kg between sets. Bonked on the last set of swings, finished it up after class.
  

10/5/2011 - day off

• Home from San Fran, no exercise.
  

10/4/2011 - hotel gym

• 20 min. elliptical with up/down resistance
• 20 min. bike, also with increase/decrease resistance
• 5 x (5 dbl press, 5/5 renegade rows, 5 bench press) 2x25 lb dumbbells.
  

10/3/2011 - hotel gym

• 3 x 10/10 cowboy DL 25 lbs.
• 3 x 10/10 DB snatch 25 lbs.
• 3 x 10/10 TGU to elbow 25 lbs.
• 3 x 10R/7L rev. lunges 2x15 lbs.
  

10/2/2011 - hotel gym

• 5 x 50 jump rope, 5 pushup to warm up
• 5 x 10/10 1H SW, 25 lb. DB
• 10 x (3 dbl press 2x25 lb., 3 FSQ 2x25 lb.)