ROP - medium day

week 13 day 3 
ROP - medium day

buy in:

• dynamic warm up
• down dog held for 1:30 minutes

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 9 minutes
• 1 minute on/ :30 seconds off
• 6 rounds + 7th round of 15 seconds

NOTES:
c&p
** about half way thru I realized, I've never done 5X4 before - I was scheduled to do it last saturday, but felt so good, I went ahead and added a 5th rung to the last 2 ladders.... this made today's workout tough!
** also, it was a late workout, and for some reason, my head wasn't in the game today.
Swings
** swings saved the workout - they were rockin'!
** had :30 seconds left at the end of the 6th round, so I split it--> :15 seconds rest, :15 seconds swings
** they were actually dare I say it..... FUN! =)!

Since this is the first week of 
5X3
5X4
5X5
I would like to do at least 2 more weeks of it, then take the SSST and try and press the heavier bell.
I am going to try to have my last day be April 16th.

ROP - light day

week 13 day 1
ROP - light day

buy in:

• dynamic warm up
• hold down dog for 1:00 minute

WOD:

• 5X3 c&p with pullups (16kg) 
• ..."do 1 clean and multiple military presses from the shoulder" - pg. 137 ETK

cash out:

• Snatches 
• 11 minutes
• 6 minutes 5l/5r with one 15 second rest (16kg)
• 4:30 minutes 10l/10r no rest (12kg)

NOTES:
c&p
** did the c&p as recommended by Pavel in ETK - really worked grip and form! spot on!!=)
**  todays workout went well and smooth, dare I say...it was almost easy!!
** rested 1 minute between ladders.
 Snatches
** got a stitch in my side, not sure from what, so dropped to a lower size kb 
** except for dropping down in size, I was/had a good practice with the snatch.
** my goal at the end of ETK is to do 5 full minutes with the 16kg, so I think I am getting there!

ROP - Heavy Day

week 12 day 6
ROP - Heavy Day

buy in:

• 3 minutes on the elliptical

WOD:

• 3X4 c&p with pullups (16kg)
• 2X5 c&p with pullups (16kg)

cash out:

• Swings (20 kg)
• 4 minutes (thank you kb goddess!)
• as follows:
• 2 minutes swings- 15 seconds rest
• 1 minute swings - 15 seconds rest
• :30 seconds swings to finish out

NOTES:
c&p
** I wasn't sure if I wanted to do 5X5 today or not -
**I didn't want to push it- I want to go slow and steady and not fail, but after the first 3 rounds I realized I could do 5 rungs, so I went for it!
** last rung of the last ladder on the left side was a PP...darn left side! 
** rested 2 minutes between each ladder, except the last...rested 3 minutes.
** Mondays workout will be 5X3 =)
Swings
** after a tough workout I was happy to do only 4 minutes! 
** first full minute was 2 handed, after that I am working on my 1 hand swings, so I mostly did them.
** surprisingly easy! no problem with the 15 seconds rest 


VERY happy with today's workout! =)

ROP - special report

week 12 day 4
ROP - special report/ variety day

buy in:

• 2 rounds
• 10 pushups
• 10 squats

WOD:

• high tension special report #1
• one legged press (12kg)
• 5X2

cash out:
Sprint 8 
from the Daily Fitness Solution Blog

• run 5 minutes
• repeat 8 times:
• sprint 15 seconds
• recover 1 minute
• run 5 minutes

NOTES:
** presses went REALLY well! =)
** it is recommended that you use a lighter weight than you are using for presses, I thought it would be too easy, but it was perfect. could really focus on TENSION!
Sprint 8:
** not sure if I did it right, but it was fun. 

• on treadmill:
• 5 minute run @  5.0
• 1st sprint @ 7.0,. increasing by .5 each sprint
• last 2 sprints @ 10.0
• recovery always at 5.0
• 5 minute run @ 4.0 to cool down.

Fun! would do it again!

ROP - moderate day

week 12 day 3
ROP - moderate day

buy in:

• elliptical 3 minutes

WOD:

• 5X3 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 9 minutes
• 1 minute on/ :30 seconds off
• 6 rounds

NOTES:
c&p
** I can't believe how easy the c&p's were today!!! especially the presses!!  They went up so NICE and EASY!! Whoo hoo!! doing the happy dance!! ;)
Swings:
** I was hoping for a low number, but the swings went well. Forearms are burnin'!



 

ROP - variety day

week 12 day 2
ROP - variety day - snatch practice

buy in:

• TGU: 12kg - 3l/3r
• 20 pushups

WOD:
from Jersey shore xfit.....

• Snatches (16kg)
• on the 1 minute mark for 15 minutes: 5l/5r

cash out:

• 3X5 goblet squat (16kg)

NOTES:
** wanted to practice snatches today. 15 minutes was tough
** last 3 rounds dropped  to the 12kg, which was really too light.... should have stayed with the 16kg...
** after doing 5l/5r, I had about 22 seconds left of the minute....

ROP - light day

week 12 day 1
ROP - light day

buy in:

• dynamic warm up
• hold down dog for 1 minute

WOD:

• 5X2 c&p with pullups (16kg)

cash out:

• Snatch (16kg)
• 7 minutes

NOTES:
c&p
** no problem. love the easy days
Snatch
** as follows:

• 5 rounds of 5r/5l
• :30 second rest
• 2 rounds of 5r/5l

ROP - heavy day

week 11 day 6
ROP - heavy day

buy in:

• elliptical - 3 minutes

WOD:

• 5X4  c&p with pullups (16kg) =)

cash out:

• Swings (20kg)
• 11 minutes!!!!
• 1 minute on/ :15 seconds rest
• 9 rounds

NOTES:
c&p
** HOORAY!! Did 5X4 today! the last ladder was surprisingly the easiest!!!
** left side is really holding me back, some tough presses on the left.....not one problem at all on the right!
** rested 2 minutes between all ladders except I rested 3 minutes before the 5th ladder
Swings
** REALLY ANGRY at the kettlebell gods.....11 MINUTES??? really??, after doing my first 5X4 with the 16kg???
** barely got through the last round, but I did it!! =)

Really Tough workout today.

ROP - active rest

• Stretch Max #3

ROP - variety day

week 11 day 4

ROP - special report drill

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• special report high tension drill #2
• bottom up press (12kg)
• 5X2

cash out:

• kb suitcase deadlift (24kg)
• 3X 5l/5r

NOTES:

very happy with the bottom up press, last time I did these was during SIM and I used a 8kg!

ROP - moderate day

week 11 day 3
ROP - moderate day

buy in:

• elliptical 3 minutes

WOD:

• 4X3 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 5 minutes

NOTES:
c&p
** nice and easy =)
** I was able to reduce my rests from 2 minutes between each ladder to 1.5 minutes!
Swings
** 1 minute on/ :30 seconds rest
** 3 full rounds  + 1 half round completed-> last round ended up being :30 seconds
** as follows:

• round 1: whole minute 2 handed
• rounds 2 + 3: :30 seconds 2 handed, :30 seconds switching arms every 5 swings
• round 4: :30 seconds DARCY swings to finish out the 5 minutes

ROP - variety day

week 11 day 2
ROP - variety day

buy in:

• 20 pushups

WOD:
Sprint Pyramid

• 5 minutes - Run or Run-walk  - 4.0
• 10 seconds – Sprint   - 10.0
• 1 minute – Recovery - always @ 5.0
• 15 seconds – Sprint   - 10.
• 1 minute – Recovery
• 20 seconds – Sprint   - 10
• 90 seconds – Recovery
• 30 seconds – Sprint   - 10
• 90 seconds – Recovery
• 20 seconds – Sprint   - 10.
• 1 minute – Recovery
• 15 seconds – Sprint  - 10.
• 1 minute – Recovery
• 10 seconds – Sprint  - 10.
• 1 minute – Recovery
• 5 minutes - Run or Run-walk  - 4.0

cash out:

• 5X5 K2E
• 1X5 OHS (30#)

NOTES:
** same workout as last Tuesday..... I like it! =) 

ROP - light day

week 11 day 1
ROP - light day

buy in:

• dynamic warmup
• down dog held 1 minute

WOD

• 4X2 c&p with pullups (16kg)

cash out:

• Snatch (16kg)
• 10 minutes

NOTES:
c&p
**as follows:

• 1 c&p
• 1 clean, 2 military presses

** 1 minute rest between 1st 2 ladders, :30 seconds rest after 3rd ladder
Snatch:
** as follows:

• 5 rounds - 5r/5l
• 1 minute rest
• 3 rounds 5r/5l
• :30 seconds rest
• 1 round 5l/5r + 2r/2l

ETK - ROP heavy day

week 10 day 6
ROP - heavy day

buy in:

• 3 min. on the elliptical

WOD:

• 4X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 6 minutes
• 1 minute on/ 15seconds rest

NOTES:
c&p
** 1 push press =( on my left side of course!....disappointed
** otherwise, good form - good workout
Swings
** Hard!
** alternated 2 handed and switching hands:

• 2 rounds - 2 handed swings 
• 3 rounds - switching hands every 15 seconds.

ETK - Special Report

week 10 day 4
ROP - special report
high tension presses

buy in:

• 2 rounds
• 10 pushups
• 10 squats

WOD:

• Special Report #1
• High Tension one legged press
• 5X2

cash out:

• jumprope - white manila - 2#
• 30 seconds on/ 10 seconds rest
• 15 minutes

NOTES:
** started the high tension presses with the 12kg, moved to the 30# kb for the last 4 sets
** not to hard, will have to try the 16kg next time....
** jumprope was Hard!!! =)

ETK - ROP moderate day

week 10 day 3
ROP - moderate day

buy in:

• 3 minutes on the elliptical

WOD:

• 4X3 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 6 minutes

NOTES:
c&p
** smooth and easy! =)
** less rest between second and third rep each ladder
Swings:
** GREAT! also went nice and easy!
** rounds as follows:

• 1X - 2 minutes swings - :30 seconds rest
• 2X - 1 minute swings - :30 seconds rest
• 1X - :30 seconds of swings to finish out

ETK - variety day

week 10 day 2
ROP - variety day
sprint pyramid

buy in:

• 20 pushups

WOD:
Sprint Pyramid

• 5 minutes - Run or Run-walk  - 4.0
• 10 seconds – Sprint   - 9.0
• 1 minute – Recovery - always @ 5.0
• 15 seconds – Sprint   - 10.
• 1 minute – Recovery
• 20 seconds – Sprint   - 10
• 90 seconds – Recovery
• 30 seconds – Sprint   - 10
• 90 seconds – Recovery
• 20 seconds – Sprint   - 10.
• 1 minute – Recovery
• 15 seconds – Sprint  - 10.
• 1 minute – Recovery
• 10 seconds – Sprint  - 10.
• 1 minute – Recovery
• 5 minutes - Run or Run-walk  - 4.0

cash out:

• 5X5 kte
• 1X5 OHS ( 30#)

NOTES:
** fun workout =)
** this may be my "every tuesday" workout - I'm enjoying the treadmill lately...
** OHS looked good, haven't done them in a while.

ETK - ROP light day

week 10 day 1
ROP - light day

buy in:

• dynamic warm up
• hold down dog for 1:00 minute

WOD:

• 4X2 c&p with pullups (16kg)

cash out:

• Snatches
• 7 minutes

NOTES:
c&p
** no pp, no problem - easy day =)
** could have done 5X2, but sticking with the program
** 1 minute rest between ladders
snatches:
as follows:

• 5r/5l for 4 rounds
• :30 second break
• 5r/5l for 3 rounds
• :10 second break
• 3r/3l to finish out

** looked good

nice and easy workout today!

ETK - ROP heavy day

week 9 day 6
ROP - heavy day

buy in:

• dynamic warm up
• down dog held 1:00

WOD:

• 4X4 c&p with pullups (16kg)

cash out:

• swings
• 2 minutes!!! ;)

NOTES:
c&p
**WHOOT WHOOT!!! Hooray!!!  today I did 4X4 c&p with NO push presses! I really nailed the form and I think I broke my plateau!!!
** I really think the cycling the c&p ladders and the special reports helped a lot!
** also just realized, I usually do Saturday's workout later in the morning, so I get a double whoo hoo!!! for doing this at 6 am!!!LOL
** VERY happy with the workout today!!!
Swings:
** wasn't sure what to do with the 2 minutes..... just do 2 minutes, do 2 minutes rest 10 seconds and do 2 more minutes or roll the dice again.....I ended up doing just 2 minutes - I figured this was a gift from the kettlebell gods for hitting a pr with the c&p's and who am I to question that!? ;)
** I swung for the full 2 minutes, 1 minute 2 handed - 1 minute switching every 5 swings
** even though it was only 2 minutes, I still felt it!!

game plan for next week:
light day - 4X2
moderate day - 4X3
heavy day - 4X4
....may continue this for 2 weeks, we'll see...no rush....slow and steady!

ETK - active rest

week 9 day 5
ROP

• Stretch Max 3#

ETK - Special Report

week 9 day 4 
ROP - special report #1

buy in:

• dislocates and rotational dislocates
• 20 pushups
• 20 squats

WOD:

• Loaded clean + get up (5X5, 5X1; alternating sets of each) 
• 20kg

cash out:

• none - ran out of time

NOTES:
** good practice today, really squeezed the bell at the top of the clean as if I was getting ready to press.
** TGU's were tough - haven't done them in a while!
** tried the long push press first, but couldn't push press with the 20kg coming up from a squat, so changed today's workout.
** this is my last week doing overloads on Thursday. Next week I start high tension presses.

ETK - ROP moderate day

week 9 day 3
ROP - moderate day

buy in:

• elliptical 3 minutes
• light stretching

WOD:

• 3X3 c&p with pullups (16kg)

cash out:

• swings (20kg)
• 3 minutes!! =) =)

NOTES:
c&p
** WHOO HOO!!!! Awesome workout today!!! NO PUSH PRESSES!!!!!
** form was spot on!!! =) 
** 2 minutes rest between ladders
Swings:
** lovin' the dice today! 3 minutes!
** all swings were 2 handed
**rounds as follows:

• 1.5 minutes
• 1 minute
• :30 seconds rest between rounds

** I took :30 seconds rest since its a moderate day ;)
** I thought about using Bertha (24kg bell) today, since the time was so short, but it was a moderate day so I kept with the 20kg. If I roll a short time - 2 or 3 minutes -  in the future though, I will use Bertha =)

ETK - Variety Day

week 9 day 2
Variety Day
sprint pyramid 

WOD:
Sprint Pyramid

• 5 minutes - Run or Run-walk  - 4.0
• 10 seconds – Sprint   - 7.5
• 1 minute – Recovery - always @ 4.5
• 15 seconds – Sprint   - 8.0
• 1 minute – Recovery
• 20 seconds – Sprint   - 9.0
• 90 seconds – Recovery
• 30 seconds – Sprint   - 9.5
• 90 seconds – Recovery
• 20 seconds – Sprint   - 10.0
• 1 minute – Recovery
• 15 seconds – Sprint  - 10.0
• 1 minute – Recovery
• 10 seconds – Sprint  - 10.0
• 1 minute – Recovery
• 5 minutes - Run or Run-walk  - 4.0

cash out:

• 4X5 kte

 NOTES:
** fun workout!
** treadmill levels are noted in yellow
** next time will stay with 10.0 for all sprints.... I wasn't' sure if I should increase speeds with each sprint or not today.
** I wanted to try to run without shoes today, but I wasn't brave enough to do it on the treadmill! 
....looking into getting some Vibram's so I can run "barefoot"

ETK - ROP light day

week 9 day 1
ROP - light day

buy in:

• dynamic warm up
• hold down dog for 1:00 minute

WOD:

• 3X2 c&p with pullup (16kg)

cash out:

• Snatch (16kg)
• 5 minutes

NOTES:
c&p
** today's ladders were ridiculously easy! =)
** good form!
Snatch
** rolled 5 minutes
** did sets of 5l/5r continuously till 1:35 was left on the gymboss, took a :30 second break and knocked  out 5r/5l/5r to finish up.


great practice today!! =)