3/29/2012 - Walk, KB int

  • Walk - up to woodland park rose garden between meetings. 2.62 mi., 38:55, 14:51/mi.
  • KB intermediate class - Kristine. Doubles, snatches, DLs, with abs between each set. Fun!



3/26/2012 - timed sets

  • 10 rounds, 5 exercises, on the minute

3/23/2012 - run

  • Run around greenlake and athletic fields. Beautiful day. Legs dead after FSQs yesterday, so walked some but still managed to keep 10 min./m. overall. 4.0 mi., 40:01, 10:01/mi. Data is here.

3/22/2012 - RAV

  • 2-3 rounds of jump rope to warm up. First 5 rounds were sets of 3, upped reps to 4 of everything for the second 5 rounds.
 

      • 51 minutes total. Wore HRM, data is here. Bet it was more than 300 calories.

      3/21/2012 - walk, KB skills

      • 2 mi. walk around hotel block before getting on the plane home. 31:22, 15:12/mi. Data is here.
      • Kettlebell skills class in evening; Kevin. Worked on the press, got some good reps in up to singles both sides w/20kg. Could not get the 24kg to go though.

      3/20/2012 - walk @ Sac

      • 2 mile walk w/Pia around large block near hotel; one mile each way.
      • 2.0 mi., 31:37, 15:50/mi. Data is here.

      3/19/2012 - hotel gym in Sacramento

      • 15 min. elliptical
      • 5 x (1 pullup, 2 pushups, 1 chinup, 2 pushups)
      • ~30 min. total

      3/18/2011 - run @ Sacramento

      • From hotel, Discovery Park to Old Sacramento along the river
      • 8.09 mi., 1:33:37, 11:35/mi.
      • Rain/hail to start, then dried out and sunny! Nice asphalt leading to Old Sacramento and a little beyond before turning around. Data is here.

      3/17/2012 - hotel workout

      • Workout w/Pia at Hilton in Sacramento.
      • 15 min. elliptical, 15 min. treadmill
      • Various body weight and Precor machine exercises (1 set of everything).
      • ~45 min. total

      3/16/2012 - RAV

      • Another 30 minute special. Snatches using Kristine's "punch through" correction felt good.



      3/15/2012 - KB int

      • KB intermediate class - Kevin. Simple, but definitely not easy.

      3/14/2012 - day off?

      • If not a day off, no record of what happened

      3/13/2012 - walk, KB int

      • Walk back/forth to woodland park rose garden. 2.65 mi., 41:16, 15:31 mi., not a bad walking pace.
      • Evening - KB intermediate - Kristine. Smokefest. Abs in every set.

      3/12/2012 - RAV

      • Quick workout - 30 rounds on the minute - 10 of each:
      • BB DL 135 x 3
      • LCCJ 2 x 14kg x 3
      • SN 16kg 3 +3

      3/11/2012 - workout #1

      • A little lighter on the kneeling press; TGUs felt good, swings popped.


      3/10/2012 - run, taiji, BBs

      • Run in AM before taiji, around greenlake and woodland park play fields. Garmin did not record, but checked distance on RW, about 3.8 mi. Was holding ~11 min./mi. pace including some walking, ~42 min.
      • Taiji - usual fun with applications, work on a small section of the 96, then section 4 of pao chui.
      • Evening - quick bench/shrug workout to end the day. Almost got CoC #1.5 closed (1st rep LH only).

      3/9/2012 - workout #2

      • Workout #2, with snatches for swings and integrated front squats. All reps felt good.



      3/8/2012 - KB int

      • KB intermediate class - Carol
      • 100 SW, DBL DL (2x24kg), floor cross crawl, seesaw presses (2x14kg), HSP (2x14kg), L/M/H swings (16kg, 20kg, 24kg) supersetted w/pushups. Did not get all swing reps.

      3/6-7/2012 - days off

      • 3/6 - Last day of IS460 before the exam; hoped to make KB int but timing just didn't work.
      •  3/7 - Not sure what happened, just didn't get a workout in

      2/5/2012 - RAV

      • Made up a workout - simple but not easy. All fun movements, even the planks.
       

      2/4/2012 - gym

      • Back to american athlete for a workout after much time away. They have a punch card now, so come as you like...works great. About 70 min total, mid-fast (18 hr. I/F total).
      • 20 min., bike, 20 min. elliptical.
      • KB CL - 5 x (20kg 3 +3, 24kg 3 + 3)
      • KB OH hold 16kg 5 x :30 + :30. Elbow not completely locked out on RHS.
      • Hip abduction, light, 3 x 10
      • Leg ext. machine, terminal only 5 x 10 R, 3 x 10 L

      2/3/2012 - KB int, taiji

      • KB intermediate - Chris
      • 100 SW 16kg to start, took several breaks
      • TGU 12kg 3 + 3
      • 3 x (DL 2x24kg x 10, 2H SW 28kg x 10, bird dog 10 + 10)
      • 3 x 16kg complex (PR 2/3/5, FSQ 2/3/5, 1H SW x 10, swing/switch, same on R)
      • 3 x 10 clamshells 12kg to finish
      • Taiji class - worked on movement speed (slow/fast) in 96, then end of sect. 3 into sect. 4 in pao chui

      3/2/2012 - run

      • Around the lake to Revolutions for coffee, then walked home. 3.3 mi., 37:25, 11:20 mi. Pace was good going around N end of lake just before stopping.

      3/1/2012 - KB int

      • KB intermediate class - Kevin. Nice to be back
      • Superset: TGU 12kg to palm 2, 3, 5, 10 L/R, DBL DL 20kg x 10
      • Foot focus - good 20kg reps
      • Calf drops 3 x 5 + 5
      • There was more, did not write it all down
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