1/31/2012 - day off

  • Day off - cold recovery

1/30/2012 - bike, workout B

  • 30 min on bike, then workout B w/lighter weights, everything but DL & H/S/P
  • Bird dogs 10+10, Halo 12kg 8+8, TGU 8kg 2+2, 2H SW 16kg x 20
  • Close grip bench 95x2, 105x2, 115x2x3
  • Tall kneeling press 12kg x 2 x 3
  • KB dbl MP 2 x (12kg x 3, 14kg x 2, 16kg x 1)

1/29/2012 - day off

  • day off - cold

1/28/2012 - workout A

  •  Everything in workout A except BB DL; all with lighter weights
  • Bird dogs 10+10, TGU 8kg 2+2, GSQ 12kg 2 x 5
  • Chins 2 x 3
  • 5 x (FSQ 2x12kg x 3, TRX postural rows x 5, stick work x 5)
  • 3 x (1H SW 16kg 5+5, 1H SW 14kg 10+10)

1/27/2012 - walk

  • Walk around greenlake & woodland park. 4.2 mi., 1:08:28, 17:16/mi. Nice walk but close to freezing and not enough clothes on.

1/26/2012 - EDT

  • Made up EDT workout just to try it; 2 x 15 min. for the first two, then the next two. Motivation was sorely lacking.

1/25/2012 - day off

  • Another day off for knee recovery

1/24/2012 - day off

  • Knees sore, esp. going up stairs, after PT/gyro, so took day off.

1/23/2012 - run, gyro

  • Run - greenlake track. 1/4 mi. walk, 1 mi. run, 1/4 mi. walk. 18:05, 12:02/mi. Data is here. Beautiful, sunny day.
  • Gyro - private. L knee a little sore after run/Heidi, so worked on opening the chest, connection down through the feet.

1/22/2011 - EDT snatching

  • 15 min. on trainer to warm up
  • EDT snatching 20kg - 24x5, 4x4 -> 136 reps (PR)

1/21/2011 - KB int, taiji

  • KB intermediate (combined intermediate/advanced) Andrea->Chris. Serious volume. Skipped TRX sets at end due to sore back (psoas?).
Thin the weak from the herd

  • Taiji - continued work on pao chui section 4.
  • GTG COC S x 5 in afternoon, supersetted with expand your hands bands

1/20/2011 - day off

  • Insane work day

1/19/2011 - KB/BB strength

  • Knee a little sore so went with another strength day
  • 3 x (bird dogs 10+10, halos 14kg 5+5, ball ham raises x 10, brettzel 1+1)
  • 3 x (BB BP 95x5, KS row 20kg 3+3, KB MP (2x12kgx4, 2x14kgx3, 2x16kgx2))
  • 3 x (COC S, T, #1). No closes on #1

1/18 - RAV

  • Random acts of variety - :30/:30 for 30 min., chins/pushups/ab wheel and lever block holds to finish.

1/17/2011 - KB/BB strength

  • 30 min on bike (trainer)
  • 3 x (bird dogs 10+10, halo 12kg 8+8)
  • BB BP 95x5, 105x3, 115x2x3. Terminal knee extensions between sets
  • 4 x (KB dbl MP, 2x12kgx4, 2x14kgx3, 2x16kgx2, BB DL 135x5)
  • Loading pin - 70 lbs. 2 over, 2 under L+4
  • Ab wheel 5 x 3

1/15-16/2011 - lost

  • No idea - don't write it down, it didn't happen

1/14/2011 - KB int, taiji

  • KB intermediate - Andrea
  • 100 swings to start
  • Omlette - RKC "big six" as complexes
  • 10, 20, 30, 40 swings to finish
  • Taiji - worked on choreography for section 4 of pao chui

1/13/2011 - BB DL singles

  • BB DL 6 x 1 - 165, 185, 205, 225, 245, 265(PR)
  • A year ago, could not break 265 off the deck. Amazing.

1/12/2011 - KB int

  • KB intermediate class - Kevin
  • Double everything - double presses 2, 3, 5 ,5 w/ 10 dbl swings between sets
  • Seesaw presses 3 x 2 w/10 swings in between

1/11/2011 - day off

  • Lazy day - few naked TGUs but not much else

1/10/2011 - run

  • Run in neighborhood - 1.8 mi., 20:53, 11:30/mi.
  • Started evening workout - no love - bagged it. A few partial reps with the CoC #1

1/9/2011 - EDT snatching

  • Bird dogs 10+10, TGU 12kg 2+2, GSQ 20kg x 8 to warm up
  • Pullups 1 x 3
  • 2 x (stick work x 5, H/S/P 20kg x 5+5)
  • EDT snatching 20kg - 7x6, 6x5, 6x4, 6x3, 4x2 - 126 reps. A very hard 15 min.

1/8/2011 - yoga

  • Level 2 class at yoga tree with Pia. Felt like a retard, but fun class. Hips, glutes very sore afterward.

1/7/2012 - KB int, taiji

  • KB intermediate - Kevin. Indian clubs, TGUs/swings to start, then pressing practice. 16kg tall kneeling presses (2 or 3) - hard. 20kg for two doubles on each side. Finished with accelerating swings working w/partners.
  • Taiji - form work on section 4 of pao chui.

1/6/2011 - workout B (PR)

  • Bird dogs 10+10, Halo 12kg 8+8, TGU 12kg 2+2
  • 2H SW 20kg x 20
  • Closed grip BP 115x5, 125x2x3
  • BB DL 145x5, 165x3x2, 185x2x2
  • Double MP 2 x (12 x 4, 14 x 3, 16 x 2, 20 x 1). Possible PR on 2x20 singles
  • Skipped tall kneeling press and hike/swing/park reps due to time
  • Lever block 10lbs 4 x 10+10

1/5/2011 - day off

  • Day off, no exercise

1/4/2012 - workout A

  • Bird dogs 10+10
  • TGU 12kg 3+3
  • GSQ 16kg x 10
  • Chins - 2 x 2, then 2 x 1 w/10 lbs of weight (and one "almost pullup) - PR
  • Circuit x 5:
    • TRX postural rows x 5
    • Dbl FSQ 14kg x 3
    • Stick work x 5
    • 1H SW 24kg 5+5
    • SN 20kg 5+5

1/3/2012 - Bike, KB PR

  • 20 min. on trainer, nice warmup and easy on the knees
  • KB tall kneeling press 14kg - 3 x 3+3
  • KB dbl MP 12kg, 14kg, 16kg - 3 x 5, 3, 2
  • Grippers - 2 x "S" 5+5, "T" 3+3. Closed all but 1-2 reps

1/2/2011 - run, KB various

  • AM - 4 mi. on greenlake track, 1/2 mi. walking at each end and 3 mi. running. 52:05, 12:25 mi. Data is here.
  • PM - BB portion of workout B
  • Warmup: 3 x (birddogs 10+10, TGU 14kg to elbow 5+5, halos 14kg 6+6)
  • Close grip BP: 105x5, 115x3, 125x2x3
  • BB DL: 145x5, 165x3, 185x2x4
  • Loading pin: 60x2x4, alternating over/under grip

1/1/2012 - standing meditation

  • 1 hr standing meditation at Kim Ivy's suggestion to ring in the new year. Used the iPod to improve qi flow. First half hour seemed to go by very slowly, 2nd half very quickly. Changed positions as desired. Hard but fun!
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