Kate's log

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[DD]

4/5/06
swings 1x20 2x20
snatches 2x12 -sets of 5 till I got 1 "right"
seesaw press 2x12 3x12
dsqhop 16kg 4x5
pullups 5,4,3,2+1

[DD]

4/6/06
1st Tai Chi class. Nice progression of the basics; breath,walking,intergrating arms/wrists with both of those and also moving with the hips aligned with shoulders(not leaning back). This class offers a chance to reexamine alignment and movement.
4/7/06
sleep still not good maybe 2 hr then wake up.Listen to trains,planes and adjust to warmer weather.
walk/amble 3.69 mi.
curbs- walking and running focus on big toes pretty much hitting the middle point and looking way ahead. Summit and Barret the best as lawns are clipped,street is wide and one way and Barret offers the challenge of up or down hill just use sense as this activity tends to flip out oncoming traffic.

[DD]

4/8/06
swings 20 1x50
windmills 1x12 2x5  l,r
             1x16 2x5
             1x16 arm behind back 2x5
cleans 16 2x5   l,r
          20 2x5
rows 16 2x5 support arm on leg
        20 3x5
floor press 12 1x10 l,r
                16 1x10 l,r
squats 1x24 3 or 4 x10

[DD]

4/12/06

swings 1x20 2x20
press 1x12   4x5 1x16 2x5
dbl snatch 2x12 many & sets of 5 still trying to get feet/legs under and land lighter
rows 12kg 3 or 4x5
front squats 2x12 4 x10
pull-ups 5+4+3+2+1

[DD]

4/14/06
1 arm swing 16+12kg 2x5 1x10 l,r
1 arm swing 16 2x20 l,r
windmill  12 3x5 arm back
             16 1x5 reg       l,r all
           12 1x5  reg
10 burpess/hop between each set windmills

[DD]

4/15/06
2h swings 1x20 50
split style push press 1x16 or 20?can’t remember 3x5+5
dead cleans 1x20 5x10+10
slingshot 1x12 10+10
figure 8 1x12 10+10
rows 1x12 3x5+5
SLDL 2x24 2x5+5,2x20+5 yahoo
as a circuit 3 times
alt floor press + 2x12 10+10
pullover 1x12 10
shoulder bridge 10

[DD]

4/19/06
Swings 20 2x20
Remedial double snatch work:
Alternating snatch 2x8 elbows high on the up and down, get under the bell. Reps pretty much single on this. Made progress. Moved on to double snatches 2x8.Made progress and was able to rep pretty comfortably. After puzzling over my difficulties with the double snatch it was rewarding to get to this point.
Thanks Dave for the scaffolding and insights.
Contra-lateral renegade rows w/12. Sets of 5. A new one for the repertoire.
Dragon walking 2x8 3x20
Pull-ups 5+4+3+2+1

[DD]

4/22/06
swings 20kg 50
snatches “as many as you can” 1x12 50 L 35 R could have gone more on the right but didn’t see the point.
20kg 4x5 left arm why I went from a 12 to a 20 ?? & 12kg 4x5 right arm (grip was iffy)
rows 1 leg up 1x12 4x5 prefer this to all other rows for abs
rack 2 and hold’em 2x12 1min
Dave’s school of funny walks (swings/pirouettes) 1 min. 3 times. Fantastic.
Front squats 2x16 4x5
Farmer’s walk 2x16 a min.
oh GUSU and arm bars w/12
So it’s Sunday and I’m snatching the 16 periodically 5reps

[DD]

4/24/06
swings 16 2x15
cleans 12 10/10
          16 2x10
   
snatch 12 5/5
          16 2(10/10)
all even l,r obviously
dinner arrived so had to stop
     

[DD]

4/26/06
swings 20 2x20
tgu to windmill 16 4x 3 l/r may have gone down to a 12
2x12 circuit double cleans rest to alternating cleans rest
contra rows 12 4x5
dragon walks 3 x20
pull-ups 5/4/3/2/1

[DD]

4/29/06
swings 20 50
3/3/3: snatch/clean/swing 1st round w/16 then drop to 12 snatch no prob it’s the cleans that suck. average 15 snatches 90 sec rest btwnsets
sling shots and fig8 switch b/twn 12and16
suitcase/shrug/sidebend 2x16 3x10
alt floor press 2x12 to pullovers 3x10

[Dave]

I did 3 sets of the alt floor press & pullover.

[DD]

5/6/06
2hswing 16 50
3min drill snatch & swing w/16 purposely dropped to 12 for cleans
last set rest 30 sec before resuming swings
tgu  12 5L 5R
press 12 10/10
unweighted windmills 2(10+10)
did some Tai Chi
5mins farmer’s walk this way: regular, side step (30 secs each way), racked, girevoy racked, back to reg
handstands against wall
unweighted dragon walking 40 steps then 20 steps w/12

[Dave]

good girl, but why switch to a lighter bell for the cleans? They are easier than the snatches


Dave

[DD]

Dave-  I appreciate your question:b/c I get sloppy wth the clean when tired -which I was- ie start to muscle it and don't want to screw up my elboews & i want to save them for the alternating snatches! hey at least i didn't do unweighted ones i/ve only been snatching the 16 for like a week or something...got to talk briefly to Laura friday:) 
after all that chicago food ii feel blimped out so going for a "walk in the park"