2/28/2013 - R/W, KB int

  • Run/walk up to woodland park. 3.18 mi., 44:34, 14:00/mi. HR stayed up pretty high.
  • KB intermediate - Kevin. Quote for the day: "the warmup is the workout". Truth. Double 16kg for clean holds, 12 or 14kg for swings.

2/27/2013 - BB/KB

  • Strength day, going for a little pump and burn.

2/26/2013 - bb/kb, walk/run

  • Good, varied workout in a relatively short time:
  • Run/walk afterward: neighborhood hills going back toward 50th st. 2.55 mi., 37:15, 14:35/mi. (good pace for hilly terrain).

2/25/2013 - off

  • Think this was a day off; did not write anything down.

2/24/2013 - walk

  • Walk around greenlake and up into woodland park. 4.66 mi., 1:17:46, 16:41/mi.

2/23/2013 - KB adv

  • KB advanced - Kevin. PMP to start, then goblets, stir the pot (on physio ball), dbl snatch 2x12kg.

2/18-22/2013 - KB strength camp, week 3

  • Week 3 highlights:
    • Monday - Dbl DL 2 x 32kg x 1, 2, 3 x 5 sets; static start swings 32kg x 3 x 10 sets; farmer's walk 2 x 32kg 1:08.
    • Tuesday AM: walk/run, 2.55 mi., 36:53, 14:27/mi.
    • Tuesday PM: strength camp - dbl PR and FSW supersets, 2 x 14kg x 8 sets, 2 x 16kg x 7 sets.
    • Wednesday: DBL DL 1, 2, 3 2 x 24kg x 3 sets, 2 x 28kg x 4 sets; static start swings x 3, 24kg x 6 sets, 28kg x 6 sets. Farmer's walk 2 x 28kg 1:25.
    • Thursday: dbl PR and FSW supersets, 2 x 14kg x 8 sets, 2 x 16kg x 8 sets.
    • Friday: BB DL singles, maxed at 235.

2/15-17/2013 - mostly sick

  • Two days (Friday/Saturday - missed one day of strength camp) out sick.
  • Sunday - short walk w/Pia and Haley - 2.21 mi., 38:44, 17:31/mi.

2/11-14 - KB strength camp, week 2

  • Second week of KB strength camp
    • Monday: presses and front squats for doubles - got through all sets with 16kg & 18kg, missed one rep with 20kg. Got a couple of singles with the 22kg, but can't tell exactly what happened from my notes.
    • Tuesday: (1) Dbl DL 2 x 32kg x 1, 2, 3 x 6 sets; (2) static start swings 32kg x 3 x 6 sets, 36kg x 3 x 5 sets. Farmer's walk 2 x 32kg 1:13.
    • Wednesday: presses and FSQs - 2 x 16kg x 5 sets, 2 x 18kg x 5 sets, 1 x 20kg x 4 sets.
    • Thursday (getting sick): 2 x 24kg x 1, 2, 3 x 7 sets; static start swings 24kg x 3 x 11 sets; farmer's walk 2 x 24kg, no time recorded.
    • Friday - sick day

2/10/2013 - walk

  • Walk/run up to woodland park, around greenlake, to coffee, then home. 5.21 mi., 1:20:02, 14:58/mi.

2/9/2013 - KB adv

  • KB advanced - Kevin. The wolf came calling.
  • Two rounds of TGU 1x1, GSQ x 5, SW x 10 (the "PMP", or "program minimum plus") to warm up.
  • Got through 3 rounds of the wolf, all reps w/2x14kg. Presses and last FSQs -> hard. About 1.5 min. per set.
  • Hanging leg raise progression on floor (hanging on to heavy bell) to finish.

2/8/2013 - KB str

  • KB strength - fun friday. BB DL building up to a single at 225; floor press up to 5 x 20kg L/R, TGU test for 3 rep max (did not complete), then ropes and swings to finish.

2/7/2013 - walk, KB str, KB int

  • Walk w/Pia in neighborhood - 2.18 mi., 39:26, 18:06/mi.
  • KB strength - PR/SQ day. Supersetted presses and front squats  with alternating 2x16kg and 2x18kg  to create a complex: 6 x 2+2 @16kg, 6 x 2+2 @18kg.
  • KB intermediate - Kevin. Built up to snatch workout, 5 x (3/6/9 L/R) x 14kg w/15 min. of work. Missed the last set of 9.

2/6/2013 - KB Str

  • KB strength camp - Day 3. 
    • DBL DL 2x36kg 1 x 5 sets, 2 x 4 sets, 3 x 4 sets
    • Static start swings 32kg x 3 x 5 sets, 36 x 3 x 5 sets
    • Farmer's carry 2 x 32kg 1:06

2/5/2013 - KB str, KB int

  • KB strength camp - day 2. Find 5 rep max for Dbl PR/Dbl FSQ. Pressing, got 5 @ 2x16kg, 3 @ 2x 18kg. FSQ, got 5 @ 2x20kg.
  • KB intermediate - Andrea. Lots of roundabounts, all work done w/10kg bell.

2/4/2013 - walk, KB strength camp

  • AM walk - UW down down U. Village to Storables, then home through Ravenna Park. 4.84 mi., 1:18:42, 16:16/mi. Carried pack with various weight, maybe 7 pounds.
  • PM KB strength camp 1st day. Worked up to 5 rep max w/dbl KB DL - 2 x 40kg x 5, and 5 rep max w/dbl static start SW - 2 x 20kg x 5. Will abandon doubles for SS SW going forward.
  • Strength camp week 1 photo is below.

2/3/2013 - walk

  • Walk w/Pia up to woodland park after return from Port Ludlow. 3.16 mi., 56:08, 17:46/mi.

2/2/2013 - kb adv, walk, gyro

  • Lot of stuff in one day!
  • KB adv - Andrea
    • PM to start - 1/1 TGU 12/14/14 L/R, then 10 min. swings, mixing up 2H, 1H, Darc with jump rope between swing sets
    • Dbls - 5 x (5 CL, 5 PP, 5/5 RRows). Did not write down bell size
    • Zercher SQ - 95 x 3, 135 x 3 x 3, 135 x 2 on last set. Hard even w/a spot
  • Walking - coffee -> KB -> home, then over to Gyro. Total 3.83 mi., 1:01:27, 16:04/mi.
  • Gyro - 1x1 w/Lindsey. Lots of back opening, then hamstring work to not piss quads off further. Awesome as usual.

2/1/2013 - off

  • Off - no exercise. First day off in 9 days.
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