2/27-29/2012 - off

  • Outage @ dilbert

2/26/2012 - RAV

  • Random acts of variation
  • 30 min. bike (trainer
  • 3 x (band abduction x 12, plate bridge 25 x 10, BW sq on plate for time)
  • 3 x (step ups to cinderblock holding 16kg 10+10, sq on plate for time)
  • ~65 min total

2/25/2012 - taiji

  • Taiji only, no KB. Good class as always; focus is on end of sect. 3 into sect. 4 of pao chui.

2/24/2012 - workout #2

  • Stick work, foam roll, frog, brettzel, arm bars to warm up
  • 3 x (term knee ext. 10+10, KB DL 2 x 16kg x 10, hip abduction (blue band) x 10)
  • 3 x (KB SN 16kg x 5, GSQ x 3, rev. lunge from rack x 3, SN to hold :20, SW/SW, same on R)
  • ~40 min total.

2/23/2012 - run, KB int

  • Short run in neighborhood just to get moving. 2.06 mi., 22:23, 10:53 mi.
  • KB intermediate class - Kevin. Heavy swings (20kg?) were the order of the day.


2/22/2012 - workout #3

  • Strength focus
  • Hip flexor stretch, frog prep, arm bars, z drills to warm up
  • Jump rope 3 x 1 min., TGU 12kg 1+1 x 4 between jumping sets
  • BB DL 145 x 5, 156 x 3 x 3
  • BB BP 95 x 5, 105 x 3, 115 x 3 x 2
  • KB Dbl see saw PR 12kg 8 + 8 x 3
  • Gripper T, 1, 1.5, 3 + 3 x 1

2/21/2012 - off

  • No exercise - teaching day

2/20/2012 - RAV, Gyro

  • Gyro independent - making some progress. Key correction - "elongation".
  • Random acts of variety, but fun - 55 min.



2/19/2012 - 2/12 #2

  • Z, foam roll, frog stretch, brettzel to warm up
  • Supersets: term. knee ext. 10 + 10, KB DL 2 x 20kg x 10 - 3 sets
  • Complex - 5 1H SW L, 5 GSQ L, snatch to 30 sec. hold, SW/SW, same on right
  • 14kg x 3 sets - fun and good cardio

2/18/2012 - Taiji, RAV day

  • Taiji - section 3/4 of pao chui. Missed Tchoung seminar due to work problems.
  • Evening - random acts of variety, snatch focus. Snatches on the minute felt good.

2/17/2012 - Feb. #3

  • FMS, brettzel, armbars to warm up
  • Jump rope 3 x 1 min, naked TGUs between sets
  • BB DL - 135 x 5, 155 x 3 x 3 sets
  • BB BP - 95 x 5, 105 x 3 x 3 sets
  • KB seesaw PR - 12kg 8 + 8 x 3 sets
  • Loading pin 50 lbs. 4 + 4 x 4 sets
  • Gripper CoC 5 sec. hold 3/4" block - 1 x #1, 2 x #1.5

2/15-16/2012 - lost

  • Suspect one was a day off, but nothing written down for either day.

2/14/2012 - KB int

  • KB intermediate - Kevin. Particulars lost to history

2/13/2012 - walk/run, gyro

  • Walk/run to/from Gyro, 52:41, 13:01/mi. HRM says 487 cal. w/o strap, not sure about that.
  • Gyro - 1x1, worked on hip opening and extension out through shoulders, head.

2/12/2012 - walk, Feb. 2012 workout #1

  • AfternoonWalk - to video isle and lighthouse for cofee. 4.4 mi., moving time 1:13:12, 16:34/mi., 375 calories. Not bad! Nice day, cloudy but no rain.

  • Evening: Feb. 2012 workout #1
  • Warmup - ankle mobility, brettzels, hip flexor stretch, frog prep, arm bars
  • 12kg TGU  x 1
  • Pullup x 1
  • 12kg tall kneeling press x 5+5 (14kg on last set)
  • 14kg clean & press x 5 + 5  (16kg on last set)
  • 20kg 2 hand swings x 10 (24kg on last set)
  • Mtn climbers 8+8 (hadn't done them in a while, hard)
  • Repeated 3x
  • Gripper - CoC #1.5 holds 3 + 3 x 5 sec. More than 1" of gap on both sides

2/11/2011 - taiji, bench/row

  • Taiji - great class, can't go wrong with weaving hands and pao chui.
  • Evening - BB bench & KB row supersets, starting with bar x 5 and 8kg x 5, up to top sets of 105x3 for bench and 24kgx3 for rows.
  • Intermixed shoulder mobility and strengthening work from Heidi.

2/10/2011 - mobility only

  • Mobility work in bsmt - unfortunately played more with deep SQ pattern, hopefully for the last time until knees feel a whole lot better.

2/9/2011 - 1x1 - Kevin

  • One on one session w/Kevin to assess knee problems and set up for next month's workout.
  • Ankle, hip mobility drills are starting to look like big winners.
  • Key exercises - term. knee extensions, KB DL to lockout, quad engagement on floor.

2/8/2012 - LCCJ/FSQ

  • Needed a good mood, and this workout provided it. Dbl LCCJ 2x12 to dbl FSQ, waved as shown below. At least for now, the FSQ pattern is starting to look like a bad pattern.



2/7/2012 - run on track

  • Run on track at Greenlake - 2 mi., 19:46. Warmed up w/mobility drills before.  1st mile at 10:00, 2nd at 9:30, not bad at all.

2/6/2012 - RAV day

  • Random acts of variety in bsmt., pic below. In hindsight, the double FSQs probably weren't a good idea.



2/5/2012 - run

  • Run - wakefield & up to woodland park. 4.6 mi., 59:14, ~12:30/mi. moving pace. Felt challenging but achievable.

2/4/2012 - BB DL, KB SN

  • No taiji, work problems
  • DL x 3, SN waved by weight.
 
  •  Workout felt great without being too much.

2/3/2012 - day off

  • Day off, or no record of what happened anyway.

2/2/2012 - KB int

  • KB intermediate - Kristine - after teaching
  • Clean practice, then lots of pressing from 1-7 reps (clean & press, pull catch SQ/PR)
  • Ended with pushups and a standup move off the floor, top sets were not a good idea

2/1/2012 - DL, SN, run

  • 10 x (BB DL 135 x 2, KB SN 14kg 4+4).
  • Run - 1.4 mi., 15:38, 11:06/mi.
Subscribe to: Comments (Atom)