12/31/2011 - Workout C

• January 2012 workout C, but left squats out
• Warmups - hip flexor to hamstring to windmill, brettzel, TGU ASLR -> armbar 1+1
• Bird dogs 12+12
• TGU 12kg 2+2
• Pullups 1 x 3, got chin over, tactical pullup on second set
• 2 x (stick work x 5 w/band, 1H SW 20kg 5+5)
• EDT snatches 20kg - first time. 126 reps in 15 min. Whole new level of commitment.
• Gripper fun (closed "T" once on each side) to finish

12/30/2011 - Walk/Run, Gyro

• Breakfast w/Kevin @ Sunlight, then walk/run to Gyro & home. 4.65 mi., ~15 min./mi. moving pace
• Good Gyro session, open hips and open chest.

12/29/2011 - Workout A

• Hip flexor to hamstring, softrolls, TGU to ASLR to armbar
• Bird dogs 10+10, TGU 12kg 3+3, GSQ 16kg x 10
• Chinups 2 x 3. All reps felt good, tried a couple of 90% pullups after set 2
• 5 x (Dbl FSQ 14kg x 3, TRX postural rows x 5, BB good morning (bar only) x 5)
• 4 x (stick x 5, 1H SW 20kg 10+10, 1H SW 24kg 5+5, loading pin 55 lbs 2+2
• Lever block pickups (sitting) 10 lbs 4+4 x 3
• 3 x (CoC "S" 5+5, ext. bands 5+5)

12/28/2011 - run, Workout B

• Morning run (road) - 3.98 mi., 39:21, 9:53/mi. Pace was fun but probably a little fast for the knees
• Afternoon - workout B (strength)
• Bird dogs 10+10, halos 12kg 8+8, TGU 12kg 2+2, 2H SW 20kg x 20
• Closed grip BP - 95x5, 105x3, 115x2x3
• BB DL - 135x5, 155x3 175x2x3
• Tall kneeling press 14kg x 3 x 2
• Double MP: 2 x (12g x 5, 14kg x 3, 16kg x 2)
• KB hike/swing/park: 2 x (stick x 5, 20kg H/S/P x 5)
• COC #1 - 3 tries L/R, about 3/4 in. away from close. Ext. bands x 10 between sets.

12/27/2011 - day off

• Recovery day, mobility work only

12/26/2011 - coaching session

• Coaching session w/Kevin - review of lifts and planning for January 2012
• Cool timesaving stretch/lift combos: hip flexor to hamstring, TGU roll to press to ASLR to arm bar
• Kneeling presses, chinup practice, snatches w/16 and 20, double presses w/16kgs (will use 14kgs for double press work).
• Harder workout than expected!

12/25/2011 - KB press day, run

Kettlebells:

• Armbars, halos 12kg 8+8, TGU 12kg 2+2, GSQ 16kg 2 x 5
• Press ladders: 5 x (3 x 12kg, 2 x 14kg, 1 x 16kg L/R)
• BB DL 5, 3, 2 x 135 w/fat gripz on. Did not chalk first set and almost lost last rep.
• KB 1H SW 16kg: 5 x 10+10

Run: 9.3 mi., 1:55:09, 12:22 mi. Held 12:00/mi. pace for first hour.

12/24/2011 - KB int, taiji

• KB intermediate - Carol
• Warmup - 3 x (DL 20kg 5+5, armbar 12kg 1+1, walkout plank to pushup)
• 1H SW 5+5 16g, GSQ 24kg x 3
• hike/swing/park 5+5 20kg, GSQ 24kg x 3
• high swing 5+5 20kg, GSQ 24kg x 3
• 2 x (4, 3 1H high swing to 1, 2 snatch 20kg)
• VWC snatching 20kg :15/:15 3 min. (6 reps in all sets but one)
• finisher - 5 x (2H SW 36kg x 5, 5/4/3/2/1 burpees)

• Taiji class - focus on 3 bows/5 curves in 96, then group work on pao chui

12/23/2011 - KB variety

• 30 min. on bike (trainer)
• 10 x (bench press 115 x 2, fingertip pushup x 2)
• 10 x (KB front SQ, 2 x 12 x 3, kickstand DL 2 x 12 x 3+3)
• Walk - in neighborhood, trying to hold 4 mi./hr pace (didn't quite get it). 4.2 mi., 1:05:32, 15:38/mi. Nice day out, finished up right at dark.

12/22/2011 - KB int

• KB intermediate - Kevin
• 3 bells - 14, 16, 20
• 10 DL 20kg to warm up
• 1H practice - dragging, hikes, hike/swing/park 5, 4, 3 w/inc. weight
• Workout - 1H SW 5, 4, 3 w/inc. weight, KB PR 16kg x 3
• Last set - pressed 24kg for 1 on the right - PR

12/21/2011 - KB snatch practice

• Armbars 12kg, halos 12kg 8+8 to warm up
• TGU 12kg 3+3
• GSQ 24kg x 5
• Chin ups - got 3 on first set, then 1, 1 w/rest
• hike/swing/park 24kg x 5
• 2 H SW 24kg x 12
• Snatch 20kg 3+3 x 10 sets, plenty of rest between sets
• BB DL 185 4, 3, 3

12/20/2011 - run, KB int

• Run - woodland park & around greenlake from parking lot at track. 4.33 mi., 43:44, 10:06/mi. Ran the whole way, first time for that in a while. Data is here.
• KB intermediate class - Andrea
• Gymnastica to warm up, then 3 x (TGU 1/1 14kg, 20 SW 20kg)
• 4 x (static start swings 32kg x 5, split squats 14/20 x 5 L/R, halos 14kg 5/5)
• 2 x (hand to hand swings 20 x 14kg, squat to push press 5, 3 x 16kg)
• 4 x (alternating band swings x 10 10kg, plank w/partner)

12/19/2011 - day off

• Rest day - sunny walk around Jefferson Manor park w/Pia
• Inventor's hall of fame - exercise equipment, very cool
• Home from DC in evening

12/18/2011 - BW various

• Walk to Fitzhugh Park near condo for bodyweight fun.
• 5 rounds of:
• 50 jump rope (100 on last set)
• 10 BW squats
• 8R/5L one marrow lunges
• 8R/5L rev lunges
• 3 burpees, some with pushups
• 8R/5L step ups to bench
• Location data is here.
• Gripper - 5 x 3+3 CoC "T". Closed most reps.

12/17/2010 - Walk

• Walk w/Pia from condo to CCT and over to Wakefield and home. 2.92 mi., 53:25, 18:17/mi. Nice day, cool (~40) and cloudy. Data is here.

12/16/2011 - run

• Tourist activities (Mount Vernon) (Brace, Pia) in AM
• Run - County Connector Trail from condo. 5.02 mi., 1:00:07, 11:58/mi.. Data is here.
• Finisher: 5 x (10 BW squats, 5/5 rev lunges, 3 pushups)

12/15/2011 - Wakefield Rec Center

• 15 min. on elliptical to warm up
• DB rows - 5/5 x 40
• DB suitcase DL - 1/3 x 45, 4/3 x 55
• BB BP - 1/3 x 95, 1/2 x 115 2/1 x 135, 1/1 x 145 (PR)
• DB push press - 5/3 x 40 lbs

12/14/2011 - run, weights

• Run from Wakefield rec center around Lake Accotink. 5.8 mi., 1:08:36, 11:49/mi. Data is here.
• Weights @ rec center:
• Cybex SQ - 2/5@180, 2/5@230, 2/5@270, 2/5@320, 1/4@360. Calf raises x 5 for all sets except last one.
• Dumbbell CL & PR 30 lbs 4 x (3 L/R, 4 L/R, 5 L/R). Worked on elbow lockout, easy to see in mirror.

12/13/2011 - Lake Accotink

• Walk around Lake Accotink w/Pia. 5.06 mi., 1:31:48, 18:08/mi., supposedly 800 ft. of gain (Garmin is full of crap). Data is here.

12/12/2011 - KB snatches, run

• Warmup - 16kg halos 8+8, pumps, egyptian, etc.
• KB Snatch - 160 @ 16kg in 10 min. Earlier post of 170 in same time w/same bell probably wrong due to misunderstanding of how gymboss counts time.
• Run - hills in neighborhood - 24:30, 2.08 mi., 11:47/mi., 295 ft of gain, 270 calories.

12/10/2011 - KB PR

• Warmup - arm bars 16kg 3+3, halos 16kg 2 x (5+5)
• TGU - 16kg 1+1, 20kg 1+1, 14kg 1+1
• Squats - 2 x 3 GSQ 24kg, 2 x 3 FSQ 2 x 16kg
• MP ladders (37 reps total):
• 1 x (4/4 x 14kg, 3/3 x 16kg, 2/2 x 20kg)
• 4 x (4/4 x 14kg, 3/3 x 16kg)
• BB DL - 5 x 165, 3 x 185, 2 x 205
• Conditioning - 6 rounds of:
• 1 H SW SW 20kg 6+6
• SN 16kg 6+6
• Stair carry 2 x 14kg
• Jump rope 50
• Finisher - 3 rounds of:
• calf raise 105 x 5
• fingertip pushup x 2

12/8/2011 - run, KB int

• Run around greenlake and woodland park - 4 mi., 43:36, 10:52/mi. w/some walking. HRM on, no calorie data, fail. Data is here.
• KB Int - Andrea. 
• 1+1 x 2 BU TGUs @ 8kg, then 1+1 BU TGU at 10kg.
• Heavy deads (2 x 28kg for sets of 5) + 20kg swings for 10
• Snatches to hold 1+1 x 2 min x 3 - tried to go w/20kg but had to drop to 16kg.

12/7/2011 - day off

• Last day of class, then celebration dinner out.

12/6/2011 - Run, KB int

• Neighborhood run - 3.95 mi., 43:34, 11:02/mi.
• KB intermediate class - Kristine. Hard workout. Highlights: (a) bottoms up rev. lunge w/press 3+3 x 4 12kg (20 sec. hold at top, very hard); (b) SN 3+3x4, 3rd set w/24kg, PR, other sets w/20kg.

12/5/2011 - day off

• No exercise - last day of fall quarter IS310 lectures

12/4/2011 - KB pressing

• 16kg arm bars 3+3, 16kg halos 8+8, 14kg TGU 3+3
• GSQ 24kg 2 x 5 w/bands around knees
• MP ladders:
• 3 x (4 x 14kg, 3 x 16kg, 2 x 20kg)
• 1 x (3 x 14kg, 2 x 16kg, 1 x 20kg). 33 reps, +3 from best previous
• BB DL: 5 x 155, 3 x 175, 2 x 195
• 1H SW 24kg 6+6 x 5 sets
• Calf raises in rack - 4 x 5 @ 95 lbs
• Lever block pickups (seated) 4+4 x 5 sets
• Gripper work (CoC T) 3+3 x 3, no closes but felt good

12/3/2011 - KB int, taiji

• KB intermediate class - Carol
• Started with good TGU corrections, then snatch practice
• Corrections - compress belly to avoid hyperextension; lock elbow
• Swings and SLDL to warm up - DLs felt good from floor w/12kg
• Main workout - 8, 4, 6, 2 snatch 14kg w/2, 4, 6, 8 lockout & 2, 4, 6, 8 GSQ 16kg
• Taiji - pao chui work

12/2/2011 - run, gyro

• First long run in a good while - neighborhood to gyro, then home after
• Run/walk as required
• 7.15 mi., moving time 1:31, moving pace 12:46. Legs tired at end
• Excellent gyro session, the run/gyro combo is really nice

12/1/2011 - KB int

• KB int - Kevin
• Naked TGU R/L to warm up
• Gymnastica walkouts
• Kneeling PR 14kg 3/3 R/L
• Swing practice using stick - enlightening
• 1H SW 5+5 R/L 16kg
• Standing MP 2 x 2, 3, 5 R/L. 16kg for, 2 & 3, 14kg for 5s.