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- KB intermediate class - Jeff
- 3 x GSQ 20kg w/prying to warm up
- 2 x (TGU 2+2, SW 28kg x 10)
- 3 x (GSQ 28kg x 5; pushup 5, dbl clean 2x16kg x 8)
- 4 x (renegade rows 16kg x 5, rev. rack lunge x 5, high plank shoulder touches 45 sec., darc swings x 10)
- KB skills - Kevin - TGU
- All work with 12kg - lots of corrections, esp. pushing through bent leg rolling to elbow (up and down)
- KB intermediate class - Andrea
- TGUs 16kg 1+1 x 2(?) to start
- Crawls - once twice forward/back, once side to side
- 3, 5, 7, 3 kickstand DLs, dbl 20s first set, dbl 24s others sets
- Overhead holds - 30, 35, 45 sec.
- Other fun stuff
- Run - Ballard Locks to Discovery Park and around. 5.8 mi., 1:13:04, 12:33/mi., 820 ft. climb. Did not wear chest strap; would have been nice to know HR coming up on the south side of the park. Data is here.
- Walk to/from woodland park rose garden w/Pia - 2.75 mi., 42:12, 15:15/mi. moving.
- KB Dbl CL/PR to Dbl FSW - 5 sets of 3 w/14s, 5 sets of 2 w/16s. Pia doing SW/DL at the same time.
- KB advanced class - Andrea
- Lots of crawling - 600 ft total over the day. Forward, backward, and sideways
- Warmup - static start swings x 10 24kg & overspeed x 20 14kg, crawls up/back
- Main workout - snatches 16kg w/10 swing/switches, 5/5 kickstand DL 2x16kg, side crawls
- Not sure if there was a finisher - we were all finished. Definitely one last forward/back crawl
- KB intermediate class - Carol
- Warmup - 10 min - (20 sw 20kg, 1+1 tgu 14kg, 10 gsq 20kg) - 2+ rounds
- Workount - 15 min - (5 dbl sw 14kg, walkout to plank 1+1, 5 SW, FSQ 3+3 14kg, 5 SW, tall kneeling pr 2+2 14kg, 5 sw, walkout to pump 2) - 3 rounds?
- Finisher - 6 min - (6+6 SN 16kg, 10 ball slams, 1 burpee) - 3 rounds
- Run - greelake -> woodland park.4.25 mi., 47:38, 11:12/mi., 526 cal., 199 ft. gain. Ran for 1st 40 min., then walk/run to home.
- KB intermediate - Jeff. SW 20kg, Dbl DL 24kg, TGUs/lunges 14kg. Complex 1,2,3 x 2 16kg, last few reps very hard.
- Gyro - more work on "true core", incl. breathing exercises at start. Felt pretty connected.
- KB SW on the minute, picture below. 10 x 30 sets, alternating 20/24kg. Last 10 sets were 1H SW 5+5.
- Walk to taiji - 2.6 mi., 40:41, pace 15:30/mi.
- Taiji - a little section 7/8 w/Bill & Lori, Sun style follow along, pao chui section 1 review.
- Easy day after class yesterday
- Walk - home -> wew, then wew -> around lake to kettlebility. Adv class, then home. 7.25 mi., 2:06:54, 17:32/mi.
- KB advanced class - Kevin. Smokefest. TGs w/press at each step 10kg; 10 x Dbl Press 14kg, Dbl DL 24kg. Volume snatches 20/20, 15/15 3 x 10/10 12kg.
- Bike w/Pia - Log Boom Park -> Marymoor Velodrome & return. ~25 mi. Beautiful day.
- KB advanced - Andrea. Windmills. A couple of good reps w/bell well elevated on pads. Hard exercise. Complexes at end w/sets of 5, smoked after 2 rounds
- Most of one pass through the Chen form in the park
- Walk -> KB -> park, lunch w/Tom, walk home; ~4 mi. total
- KB skills - Kevin - clean. Did entire class w/20kg, felt heavy but manageable. One set of 2+2 @ 24kg, felt okay. Correction of the day was elbow back before punching through the bell.
- Kb intermediate class - Andrea
- 10 min TGU 1+1 14kg
- KB SW 14kg + 20kg for time (8 min.?) w/active recovery. Cues: knees up, big chest.
- Clean/squat variations on box for 5+5. Static start swings for 5 between sets.
- Gyro 1x1. Focus was ok core, awesome corrections as usual
- Taiji- section 9 And sun style. Nice in the park, but cool.
- Bike ride w/Pia, 12.75 mi. Greenlake->80th->Golden Gardens->Ballard->Fremont->home. ~2hrs total, lots of stops for coffee, food, hills. Fun!
- Hike - home -> Kettlebility -> Greenwood Mandarin -> home. 4.8 mi., no idea on time. Pack w/laptop, etc. ~13 lbs.
- KB advanced - Kevin. First advanced class. High point was double swings to double snatches for time, 6 rounds of 3+3 SW/SN 12kg with 5 x GSQ 20kg between sets. Serious smoker.
16kg
