Buy in:
- Russian Pull up Program
- day 4
- 3,3,2,1
WOD:
- Press or Push Press (16kg)
- switching every 5 reps
- 3 rounds
- 3:00 w/ :30 off
** 7 RPM
** all push presses
- Press+Windmill
- switching every 3 reps
- 2 rounds
- 3:00 w/ :30 off
round 1 - 14kg
round 2 - 12kg
** 4 RPM
- Swing (16kg/ 14kg)
- 3 rounds
- :30/:30 for 3:00 w/ :30 off
- 16kg - 1st 2 rounds
- 14kg - last round
- Squat (14kg)
- NONSTOP 5:00
** all racked squats
** 6 RPM
NOTES:
** really thinking I should drop my weights for the press/push press and the squat. I can do it with the heavier weights, but I am way on the bottom or not hitting the Rx'd RPMs......
Buy in:
- Russian Pullup Program
- day 3
- 3,2,2,1
WOD:
- TGU
- 16kg
- 10 minutes
- 7L/6R
Cash out:
Buy in:
- 3RM Russian pullup program
- day 2
- 3,2,1,1
WOD:
- Clean (14/16kg)
- Switching every 5 reps
- 5:00 w/ 1:00 off
- 4:00 w/ 1:00 off
** 1st round: 14kg- 15 RPM
** 2nd round: 16kg - 12 RPM
- 1/2 Snatch (14kg/12kg)
- Switching every 5 reps
- 4 rounds
- 4:00 w/ :30 off
** 1st 2 rounds: 14kg - 9 RPM
** 2nd 2 rounds: 12kg - didn't count RPM's
** dropped to 12kg because I didn't think I could continue with good form for the last 2 rounds
- BU Clean (12kg)
- Switch every 5 reps
- 2 rounds
- 3:00 w/ :30 off
** 12 RPM
** right side - easy, left side, not so easy reps 4 and 5
Buy in:
WOD:
- Clean+Squat+Press (= 1 rep)
- 14kg
- Alt. every 3 Reps
- NONSTOP 10 minutes
- Rest: 1:00-2:00
** used 14kg the whole time!=) Last week had to drop to 12kg after 2 minutes.
** concentrated on working the time - didn't count the RPMs
** took a 1:30 rest
Swing/Jerk (14kg)
- Alt. Swings and Jerks-
- :30/:30 for 2:00 Swings
- :30/:30 for 2:00 Jerks
- 3 Rounds
- NONSTOP
** My new Favorite exercise!!! LOVE this combo!!
** Swings: 37 RPM/ Jerks: 10 RPM
- BU Press (8kg)
- 3X 5L + 5R
- :30 rest between sets
** was able to finish this today (last week couldn't do)
** 8 kg was perfect for this
** last set on L was HARD!!
1/2 Snatch Day =)
buy in:
- pyramid of pullups/pushups to 5
WOD:
- 1/2 Snatch (12kg)
- Switching every 5 reps
- NONSTOP for:
- 6:00 w/ 1:00 off
- 4:00 w/ 1:00 off
- 3:00 w/ :30 off
- 3:00 w/ :30 off
* 13-14 RPM
Buy in:
WOD:
- Press or Push Press (14kg)
- Switching every 5 reps
- 3 rounds
- 3:00 w/ :30 off
* 9 RPM
* mostly presses, some PP
- Press+Windmill (12kg)
- Switching every 3 reps
- 2 rounds
- 3:00 w/ :30 off
* 5 RPM
- Swing (14kg)
- 3 rounds
- :30/:30 for 3:00 w/ :30 off
* 37 RPM
- Squat
- alternated racked squat & goblet squat
- NONSTOP 5:00
* 4:00 w/ 14kg
* last minute with 12kg
* 8 RPM with the 14kg for the first 2 minutes, then 6 RPM
* went to fast the 1st 2 minutes - need to WORK THE TIME!!
* I'm thinking maybe I should be using the 12kg for this since I only hit 6 RPM with the 14...., although it felt really light when I switched to it....?
NOTES:
** again used lighter weights then I normally would - back is better, about 95%, so I am still taking it easy.
** even though I dropped the weights, I still got an AMAZING workout today!!
Buy in:
WOD:
- Clean (12kg)
- switching every 5 reps
- 5:00 w/ 1:00 off
- 4:00 w/ 1:00 off
* 15 RPM
- 1/2 Snatch (12kg)
- Switching every 5 reps
- 4 rounds
- 4:00 w/ :30 off
* 12 RPM
BU Clean (8 kg)
- switching every 5
- 2 rounds
- 3:00 w/ :30 off
* 12 RPM
NOTES:
** dropped weight today for the clean and 1/2 snatch - back issues the last 3 days -- ironically, after the workout, my back feels great! - go figure!
** fun workout today, I really enjoyed it!
Buy in:
- 2 easy rounds of Cindy:
- 5 pullups
- 10 pushups
- 15 squats
WOD:
- Clean+Squat+Press (=1)
- 10 minutes NONSTOP
- Alt. every 3-5 reps
- Rest 1-2 minutes
** first 2 minutes used 14kg, finished the last 8 min. with the 12kg
** hard not to do a thruster- paused between each exercise
** rested 2 min. before starting swing/jerk
** @ 6 RPM
- Swing/Jerk (14kg)
- Alt. Swings and Jerks-
- :30/:30 2:00 swings
- :30/:30 2:00 jerks
- 3 rounds NONSTOP - then rested 1 min.
** unsure whether to use the 14kg or 16kg - VERY glad I used the 14kg
** This. Was. HARD!!..... but fun and I really enjoyed it!! =)
- BU Press (8kg)
- 3X 5l/5r :30 rest between sets.
** ended up doing 1X 5R + 4L
** totally fried by now, and the bell kept tipping on my left side-- so I called it a day
1/2 Snatch day!
Buy in:
WOD:
- 1/2 Snatch
- Switching every 5 reps
- NONSTOP 20:00
- 13 RPM
cash out:
NOTES:
1/2 Snatch:
** No blisters, no banging on forearms - form was spot on! =)
** after 20 minutes, took a 1:00 rest then started again, went for 2:00 more and stopped
** 20 minutes was my goal, so mentally when I stopped, I think I was done
** bell was slippery and effecting my grip so I stopped to chalk my hands
Heavy Day
Buy in:
- jumprope - white manila
- 3 rounds
- 30 seconds on/ 30 seconds off
WOD:
- Push Press (16kg)
- 5 rounds
- :30/:30 for 2:00 w/ 1:00 off - what was planned.....
- Ended up doing:
- 2 rounds - :30/:30 for 2:00 w/ 1:00 off
- 3 rounds - :30/:30 for 3:00 w/ 1:00 off
- 8 RPM
** definitely needed the 1:00 rest
- Swing (16kg/14kg)
- 4 rounds
- :30/:30 for 3:00 w/ :30 off
- 3 rounds with the 16kg
- 1 rounds with the 14kg
- Squat (14kg)
- NONSTOP 5:00
- rack squat
- switching sides every 5-6 reps
- last 20 seconds goblet squat
** HARD!
Buy In:
- jumprope:
- 2X 1:30 work/:30 rest
- 1X 2:00 straight jumping rope
- 4X2 pullups with 10# weighted vest
WOD:
from Daily Fitness solution Blog
- Push-Up Drop Sets
- 10 minutes
- 5 reps each set of pushups - total 15 pushups per round
- Feet Elevated PU
- Regular PU
- Knee PU
*did 10 rounds
*150 total pushups in 10 minutes
cash out:
2X5 KTEs
NOTES:
*REALLY short on time this morning....school bus was running late!
* original workout called for 20 min, was going to do 10 all along, but was going to add 10 min. of pullups on the minute, but knew I was short on time so did the pullups in the buy in.
buy in:
WOD:
- Clean (14kg)
- Switching every 5 reps
- 5:00 w/ 1:00 off
- 4:00 w/ 1:00 off
- 3:00 w/ 1:00 off
- 2:00 w/ 1:00 off
** started with the 16kg, after :30 seconds dropped to the 14
** originally was supposed to do only 5 and 4 minutes, but still had some left in the tank, so cranked out the 3 and 2 minutes.
** didn't count RPMs
- 1/2 Snatch (14kg)
- 4 rounds
- :30/:30 for 3:00 w/ :30 off
- 8-9 RPMs
- Bottoms Up Clean (8kg)
- 2 rounds
- :30/:30 for 3:00 w/ :30 off
- 14 RPMs
** dropped to 8kg - form better when holding the "beat" at the top
NOTES:
** went a little longer today since no school for the kids and I had extra time =)
** since I am doing the 1/2 snatch with the 14kg on Tuesdays...., not sure why I do it with the 12kg on Fridays....
Buy in:
- 2 easy rounds of Cindy
- 5 pullups
- 10 pushups
- 15 squats
WOD:
- Clean & Squat (14kg)
- 2 rounds
- :30/:30 for 3:00 w/ :30 off
- 8 RPM
- Press/Push Press (14kg)
- NONSTOP 5:00
- switching hands every 5 reps
- rest 1:00
** 14kg was the perfect weight for this-
** first 1:30 all strictly presses, after that, some presses, some push presses
** Hard, happy it was over and I had a minutes rest! =)
- Swing (16kg/14kg)
- 4 rounds
- :30/:30 for 3:00 w/ :30 off
- 3 rounds with the 16kg
- 1 round with the 14kg
1/2 Snatch Day =)
.... have I mentioned I *heart* this exercise!?
Buy in:
WOD:
- 1/2 Snatch (12kg)
- Switch every 5 Reps
- NON STOP for:
- 5:00 w/ 1:00 off
- 4:00 w/ 1:00 off
- 3:00 w/ 1:00 off
- 2:00 w/ 1:00 off
** form was PURTY!!! Really really good!
** didn't consistently count RPMs but when I did it was 13-14 RPM
** Fun Fun Fun
cash out:
- 1/2 Snatch (14kg)
- 5 rounds- switching every 5 reps
- 1:00 w/ 1:00 off
** continued non stop from the WOD- just the 1:00 rest from the 2:00 work, then I picked up the 14kg.
** 10-11 RPM
** having so much fun with the 1/2 snatch, no problem with the 12kg, so I wanted to try the 14.
** not sure if I could have done the WOD with the 14kg....???
- 3X2 pullups with the 10# vest
Killer Day =)
Buy in:
- jump rope - white manila
- 2:30 straight - to Aerosmith - walk this way
WOD:
- Push Press (16kg)
- 5 rounds
- 30/30 for 2:00 w/ 1:00 off
- 8 RPM
** last 2 rounds 4th rep on left side - hard!
** thankful for the 1:00 rest!
- Swing (16kg/14kg)
- 4 rounds
- 30/30 for 3:00 w/ :30 off
- 2 rounds with the 16kg
- 2 rounds with the 14kg
** swings were good/challenging
- Squat (14kg)
- NONSTOP 5:00
- all racked squats
- 1 minute r: 8 RPM
- 1 minute l: 7 RPM
- 1 minute r: 6 RPM
- 1 minute l: 6 RPM
- :30r/:30l: 5 RPM
** happy just to get through this one!
cash out:
- lay on floor in a puddle of sweat for 2 min
- drink lots of water!!
NOTES:
**HARD day, but Great!!
** could have stopped after the swings and it still would have been a great workout! the squats were icing on the cake!
**learning/still working on slowing it down and working the time. today was a great lesson in that =)
** looking forward to doing this again next week!
Buy in:
- 1 pullup- 5 pushups
- 2 pullups - 10 pushups
- 3 pullups - 15 pushups
- 2 pullups -10 pushups
- 1 pullup - 5 pushups
WOD:
cash out:
- 3X5l/5r suitcase deadlift (24kg)
- 2X10 kte
NOTES:
** happy with my deadlift form.
** wanted to increase weight each set for the deadlift, but only had 4 hours sleep last night, so kept it at sets across.- better safe than sorry
Buy in:
WOD:
- Clean (14kg)
- 5:00 on, 1:00 off
- 4:00 on, 1:00 off
** took it nice and slow- good amount of time- rounds, didn't go to failure
- 1/2 Snatch (14kg)
- 4 rounds
- :30/:30 for 3:00, :30 off
- 8-10rpm
** looked good, slow and steady, was able to concentrate on form
- Bottoms Up Clean
- 2 rounds
- :30/:30 for 3:00, :30 off
- round 1: 12kg 10rpm
- round 2: 8kg 12rpm
** had to drop to the 8kg- left side with the 12kg, at the top of the clean, last 2 reps- tipping over.- grip was going by now on the left.
Buy in:
- 2 easy rounds of Cindy:
- 5 pullups
- 10 pushups
- 15 squats
WOD:
- Clean and Squat (14kg)
- 2 rounds
- 30/30 for 3:00 w/ :30 off
- 8 rpm
** really tough exercise! 3 minutes on is hard!
- Press/Push Press (12kg)
- NONSTOP 5:00, rest 1:00
- 10 RPM
** all presses NO push presses
** this was NOT easy, definitely challenging, but I felt I could have gone 1-2 more minutes....
** not sure why I stopped..?? maybe mentally I was done......
- Swing
- 4 rounds
- :30/:30 for 3:00 w/ :30 off
- round 1: 16kg
- round 2: 14kg
- rounds 3 & 4: 12kg
- 36 RPM
* wanted to go back to the 14kg for round 4, but couldn't do it! grip issues, and I read my printed out notes-" don't force it with a heavy bell". - good advise!
1/2 Snatch day! =)
Buy in:
- jump rope - white manila
- 3 rounds
- 1 min. on/ 30 seconds off
WOD:
- 1/2 Snatch (12kg)
- total 9 rounds:
- first 2 rounds:
- :30/:30 for 3 minutes, 1 minute rest
- next 7 rounds:
- :30/:30 for 3 minutes, :30 seconds rest
NOTES:
** for the first 5 rounds held steady at 6-7 snatches each 30 seconds
** round 6-9 purposely slowed down to 6 each 30 seconds
** form looked SO purty!!
** NO HAND ISSUES!! =)
** when slowing down the exercise, working the time not numbers, I feel my form is MUCH better.
** total time 1/2 snatches: 32 minutes
** total 1/2 snatches: 344
Buy in:
WOD:
- Push Press (16kg)
- was supposed to do:
30/30 for 1 min, 1 min rest- 5 rounds
- DID:
- 30/30 for 2 min. 1 min. rest
- 3 rounds
- ** didn't mean to, did it wrong- not happy
- 5l/5r consistently
- Swings (16kg)
- 4 rounds
- 30/30 for 2 min., 30 seconds rest
- 18/18 pace
- Squats - racked (14kg)
- 30/30 for 1 min, 1 min. rest
- all rounds: 5l/5r, except one round 5r/4l
NOTES:
* tough workout - squats were the hardest
* Really bummed about doing the push presses wrong!!
Buy in:
- jumprope - white manila
- round 1: 1 min jumprope/ 30 seconds rest
- rounds 2&3: 1:30 min.jumprope/ 30 seconds rest
WOD:
- 3X5 Deadlift - 115#
- 3-4 min. rest between sets
cash out:
- 10 minutes
- 5 rounds
- jumprope in 30/30 intervals for 10 minutes, performing the pullups or pushups in the rest intervals:
- 30 seconds jump rope
- a set of pullups (2)
- 30 seconds jump rope
- a set of pushups (5)
* the cash out was a variation of THIS WORKOUT from the DFSB
