- Day off...no exercise.
14 years ago
5/30/2013 - KB int
- KB intermediate - Kevin. GSQs with 20kg, 3 rounds Dbl PR/FSQ, 2s/3s with 16kgs, 5s with 16kg. Swings for 5-6 rounds, 20kg/24kg.
5/29/2013 - walk/run, bsmt
- Walk/run - neighborhood. 3.16 mi., 42:11, 13:20/mi., 177 ft. of gain.
- BB DL on the minute after run/walk. 20 long minutes.
5/27/2013 - bsmt, walk/run
- Basement - "300"-like workout, but with a lot of assistance and rest as needed. 53 min. for the whole thing.
- Run/walk directly after workout above - greenlake/woodland park. 4.28 mi., 1:02:39, 14:38/mi., 266 ft of gain. HR stayed up pretty high throughout, and garmin showed 495 calories, which seems reasonable.
5/26/2013 - kb 2 x 1
- KB 2 x 1 w/Anne and Kevin...windmill! Started from kneeling with no/light weights, then standing with weight below and above. Much harder than expected.Workout was rounds of windmills, goblet squats, swings, and "waiter's press" (also hard).
5/25/2013 - walk, kb adv
- Walk - around greenlake, to revs, then kettebility, then home. Watch battery was dead, but measured on runner's world - almost 4 miles exactly.
- KB advanced class - Kevin. Nice warmup, then TGUs/DL/swing to warm up
- SFG grad workout from recent cert - 2 Dbl cleans, 1 Dbl press, 3 Dbl front squats. First round w/14s, all others with 16s. 4-5 rounds in 15 minutes, alternating w/partner.
5/24/2013 - bsmt
- Lower body, then upper body pairings. Rested as required. Some pullup reps not too good, but first rep of all sets pretty decent.
5/23/2013 - walk, kb int
- AM - walk, neighborhood route to revs and home. 3.72 mi., 1:04:28, 17:20/mi., 213 ft of gain.
- PM - KB intermediate - Kevin. Did not write weights down. Good core and lat engagement.
5/22/2013 - bsmt, walk/run
- Early AM - walk/run on track. 3.0 mi., 44:05, 14:42/mi.
- Afternoon - BB DL
5/21/2013 - bsmt, walk, kb int
- CFT-like workout in basement in morning:
- Walked to/from KB class in evening - 1.43 mi., 26:30, 18:34/mi.
- KB intermediate class - Chris
- TGU 3 x 1+1 14kg, DL 28kg x 10
- 5 x (1H SW 16kg 10+10)
- 5, 4, 3, 2, 5 x (1H SW, SN, FSQ L/R) - 1st set 14kg, all others 16kg
- 15 sec. rounds: 4 x (plank x 30, SSSW 28kg, fast/loose, SW 16kg x 10)
5/18/2013 - bike, kb adv, run/walk
- AM - biked to wew, revs, then over to Kettlebility for class. 6.54 mi., 39:10, 394 ft of gain.
- KB advanced class - Jeff. TGUs w/press 12kg, SLDL 2x14kg, tall kneeling 14kg, C&P 18kg (probably a PR), heavy swings 24kg x 3+3 for 5 min. (8-9 sets).
- PM - walk/run to from haircut - 4.48 mi., 1:05:30, 14:37 mi., 325 ft of gain.
5/17/2013 - walk/run, bsmt
- Walk/run - 4.74 mi., 1:06:04, 13:56/mi., 302 ft of gain.
- Basement - one arm jerks and snatch grip DL, resting as needed.
5/16/2013 - KB int
- KB intermediate class - Chris
- Warmup - 3 x (2H DL 28kg x 10, 1H DL 20kg x 5 +5)
- 2 x (2H SW 20kg x 10, Halo 14kg 10+10, Row 16kg 10+10)
- Main workout - below. Finished 2 full rounds and started a third RRows 16kg, Swings 28/16/24/20 kg, goblet SQ 16kg, rack lunges 12kg.
5/14/2013 - basement
- Basement - R leg work, left knee pretty sore. All weight sets done w/XVest on, seemed to work pretty well.
5/13/2013 - bsmt, walk/run
- Basement - power cleans (no wrist issues after), close-grip bench, then chins, renegade rows, and single-leg DLs to finish
- Walk - neighborhood route - 4.07 mi., 1:05:58, 16:12/mi., 262 ft of gain.
5/12/2013 - bsmt, walk
- On the minute for a hour - hard but felt good.
- Afternoon walk with Pia in the neighborhood; 2.49 mi., 44:12, 17:44/mi., 180 ft of gain.
5/11/2013 - KB adv, walk
- KB advanced class - Kevin. EDT fat destroyer, very hard. 7 rounds of C&P/fsqt 4 @ 2 x 14g, 3 @ 2 x 16kg. Missed a couple press reps. caught them up at the end. Dbl swings/high pulls - 6 rounds, 3 @ 2 x14g and 3 @ 2 x 16kg. Good high pull corrections.
- Walk in neighborhood w/Pia. 2.49 mi., 44:12, 17:44/mi., 180 ft of gain.
5/8/2013 - bsmt, KB skills
- Basement - upper body strength only, as left knee sore
- Evening - skills class (Z health) w/Kristine Gill @Kettlebility
5/7/2013 - run, bsmt
- Easy run over to Walgreen's and the post office. 5.11 mi., 57:15, 11:13/mi., 233 ft of gain. Left knee sore/stiff throughout, had to stop and massage it a few times.
- Afternoon workout in basement w/Pia. Squats were a bad idea.
5/6/2013 - run - short threshhold
- Run at(/near) woodland park track - 6 x 4 min. @ 9:20 mi. Should have run them on flat ground rather than including a small hill. 4.82 mi., 50:00 10:22/mi. A couple of the intervals, esp. the last one, were in the 9:50 range.
5/4/2013 - KB adv, run/walk
- KB advanced class - Kevin. TGU practice to start
- Active straight leg raises, hip rotations with the bell overhead
- Goblet squats and 1H SW 14/16/20kg, two rounds
- FSQT 2x16kg, Med 1H SW 16kg, Hvy 1H SW 20kg, snatch 14kg. 3 rounds...hard
- Run/walk through Ravenna Park, around UW, up through Wallingford, and home. Total (0.7 to Kettlebility before class) - 7.48 mi., 1:44:13, 13:56/mi. (goal was 14:00), 400 ft. of gain. First blister of summer on R 4th toe.
5/3/2013 - bsmt B/W
- Various body weight exercises as a "light" day. 5/8 L/R to give the right side extra love.
5/2/2013 - walk, kb int
- Afternoon - walk in neighborhood w/Pia. 2.39 mi., 42:28, 17:44/mi., 148 ft. of gain.
- KB intermediate class - Jeff
- Starter - 2 x TGUs w/1 press at each step, 10kg. 1+1 full TGU to finish.
- Snatch practice - snatch in a phone booth, beat the bell to the top
- Swing/Snatch ladder 16kg - 5/4/3/2/1 swing, 1/2/3/4/5 snatch, L then R.
- Dbl bell swing practice 2 x 14kg - H/S/P, then swings, then a couple of cleans and FSQs.
5/1/2013 - run
- Long threshold run - 3 x 0.65 mi. at 9:20 pace with 1 minute rest between intervals. 3.95 mi., 41:00, 10:23/mi. 157 ft. of gain.
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