Timed Sets

Buy in:

• Pullups: 4,4,3,2,1 

WOD:

• 1/2 Snatch (14kg)
• 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

** went okay - form just okay

NOTES:
** from now on, unless otherwise noted - I will be holding for 10 seconds (or more- building to 15 seconds) at the top of any 1 rep of pullups

Timed Sets

Buy in:

• Pullups: 4,3,3,2,1

WOD:

• Push Press (16kg)
• switching every 3 reps
• 3 rounds
• 3:00 w/ :30 off

** went well, good form!
** 6 RPM

• Swing (16kg/14kg)
• 4 rounds:
• :30/:30 for 3:00 w/ :30 off

** first 3 rounds with the 16kg, last round with the 14

• Squat (14kg)
• NONSTOP 6:00

** 5-6 RPM - mostly 5
**Rx'd 5:00 ---> increased to 6:00
** racked squats - switching at the top of the minute

Variety Day

Buy in:

• pullups: 4,3,3,2,1 

WOD:

• TRACY RIFKIND'S KB Roundabout Workout
• 16kg & 14kg

Great workout!! =)

Timed Sets

Buy in:

• Pullups:
• 4,3,3,2,1
• Jump rope
• 2 rounds :30/:30
• 1 round 1 full minute of jump rope

WOD:

• Clean + Push Press (16kg)
• switching every 3 reps
• 4 rounds
• 3:00 w/ 1:00 off

** pretty consistently 6 RPM
** all presses were push pressses
** last round tough!

• 1/2 Snatch (14kg)
• switching every 5 reps
• 4 rounds
• 4:00 w/ :30 off

Timed Sets

Buy in:

• Pullups: 4,3,2,2,1 (held for 10 seconds at top of the 1 rep)

WOD:

• Clean + Squat (= 1 rep)
• Alternating every 3-4 reps
• 6 minutes NONSTOP 16kg
• 4 minutes NONSTOP 14kg (8RPM)

• Rest 2:00

** I did not stop when I switched from the 16 to 14 kg
** I didn't count RPM's with the 16kg - it was definitely less than 8 RPM, probably around 4
** wasn't sure if I should have stopped at 6 min. when I was done with the 16 or continue with the 14. Since I still had some juice in the tank, I went forward with the 14.

• Swing/Jerk (16kg)
• as follows:
• 1 round - :30/:30  5:00 Swings, :30/:30  5:00 Jerks
• 1 round - :30/:30  3:00 Swings, :30/:30  3:00 Jerks
• 1 round - :30/:30 2:00 Swings, :30/:30 2:00 Jerks

** total 20 min. nonstop of swing/jerk combo!! WHOO HOO!!!
** my goal was to see if I could do two, 5 min. rounds of the combo, but I was more than happy with todays training!!

Russian Pullups

Russian Pullup Program:

day 7 

pullups: 4,3,2,1,1 

at the top of the 1 rep- each time- held for 10 seconds

Timed Sets

Buy in:

• pullups: 4,3,2,1 (held 10 seconds at the top of the 1 rep)

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

** dropped to the 12 kg today -> took a 1+ hour yoga class yesterday - a lot of shoulder work- was up late at baseball, and was generally sluggish this morning.
** love that this program allows for dropping weight - and I still got a good training session in - working form.
** on another note - WOW is the 12kg light for snatches!! never thought I'd say that! =)

Timed Sets

Buy in:

• pullups: 3,3,2,1 (10 second hold at the top of the 1 rep)

WOD:

• Push Press (16kg)
• switching every 5 reps
• 3 rounds
• 3:00 w/ :30 off

** went REALLY well!!
** great form, no fatigue

• Swing (16kg/14kg)
• 4 rounds
• :30/:30 for 3:00 w/:30 off

** first 3 rounds with the 16kg
** last round with the 14kg
** grip was gone at the end of the 3rd round

• Squat (14kg)
• NONSTOP 5:00

* switched every minute
* all squats racked except last 3 were goblet squats
* went well, form good - may add a minute to this next week

Variety Day

Buy in:

• Pullups: 3,2,2,1 (held for 10 seconds!! at the top of the 1 rep pullup)

WOD:

• 3X5 deadlift 115#

Cash out:
adapted THIS WORKOUT for the cashout

• 5 rounds of:
• 30 seconds jumprope
• a set of pushups (7)
• 30 seconds jumprope
• a set of kte's (5)

NOTES:
* haven't deadlifted in a month (or more) so started off light. good weight, went up well.
* for the cash out - I wasn't going to do squats, since I am doing them for 5 min. tomorrow =)

Timed Sets

Buy in:

• pullups: 3,2,1,1-the single pullups I held for 7seconds at the top

WOD:

• Clean + Press/Push Press (16kg)
• Switching every 3
• 3:00 w/ 1:00 off
• 3:00 w/ 1:00 off
• 2:00 w/ 1:00 off
• 2:00 w/ 1:00 off

* I didn't worry or count rpm's - really worked the time. - slow and steady
* went well!
* all reps were push presses
* used the 16kg for the whole time. =)

• 1/2 Snatch (14kg/16kg)
• Switching every 5 reps
• 4 rounds 
• 4:00 w/ :30 off

* felt really strong today, form was good, was in the slow and steady groove, so I used the 16kg for the last round switching every 1-2 reps - didn't count rpm's with the 16
* 8-10 rpms with the 14kg

NOTES:
* really good workout today. felt really strong, felt my form was really good, felt I used the time well and took plenty of rest as needed for the c&p - no fatigue.
* I was planning on doing Tracy's beginner swing class again tomorrow, but I think I will take it easy and do something less taxing.
 

Timed Sets

Buy in:

• Pullups: 3,2,1,1 - held for 7 seconds at the top of the singles

WOD:

• Clean + Squat (= 1 rep)
• 14kg
• 12:00
• Alt. every 3 reps
• rest 2:00

• Swing/Jerk (16kg)
• Alternating swings and jerks:
• continuously:
• :30/:30 2:00 swings
• :30/:30 2:00 jerks

** 4 rounds as Rx'd - 8 RPM jerks
** 2 rounds :30/:30 1:00 swings- :30/:30 1:00 jerks - jerks 7RPM
** total 20:00

:

Timed Sets

Buy in:

• Russian Pullup Program
• day 12 (last day of the 3RM program)
• 5,4,3,2,1 - held the last one at the top for 7 seconds

WOD:

• 1/2 Snatch (14kg)
• switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 6:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off

* didn't count RPMs
from the above, right into:

• Snatch (12kg)
• 3:00 w/ :30 off

* 15 RPM

NOTES:
Russian Pullup Program:
* since I had trouble with the 5 pullups this morning, I am just going to start back with the 3RM program on Monday. my goal is only to continue with pullups and keep up the skill, so I am okay with redoing the 3Rm program. when i feel comfortable with day 12, i am going to try the 3rm program with the 10# vest.
Snatches:
* in the above post, italicized rounds were tweaked to add more time to the training.
* last few 1/2 snatches form was going, so I switched to the 12kg. since it was SO light and easy, I switched to the full snatch. FUN.
 

Timed Sets

Buy in:

• Russian Pullup Program
• day 11
• 4,4,3,2,1

WOD:

• Push Press (16kg)
• switching every 3 reps
• 3  rounds
• 3:00 w/ :30 off

* 6 RPM

• Swing (16kg) 
• 4 rounds
• :30/:30 for 3:00 with :30 off

* last round really hard - last minute of last round, wasn't sure I was going to make it, my grip was toast!
* added the extra round =)

• Squat (14kg)
• switching every 4 reps
• NONSTOP 5:00

* all squats were racked
* nice and smooth - good form and time went quicker than usual
* ~ 7 RPM

NOTE:
** rested 1 minute between the swing and the squat instead of the usual :30, was re-setting my gymboss and went over :30, and I am anal, and wanted to start when the second hand was on the 12.

Variety day with Tracy!

buy in:

• Russian Pullup Program
• day 10
• 4,3,3,2,1 (held the last 1 for 7 seconds at the top!)

WOD:

• Tracy Rifkind's FREE Beginner Roundabout Swing Class

*I  used the 14kg throughout. 
* This workout totally rocked! can't wait to try again on Saturday with the 16kg and 14kg!- although I will probably be a puddle on the floor when I finish! =)

Timed Sets

Buy in:

• Russian Pullup Program
• day 9
• 4,3,3,2,1

WOD:

• Clean (16kg)
• switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

* didn't count RPM, just worked the time and on my form

• 1/2 Snatch (14kg)
• switching every 5 reps
• 4 rounds
• 4:00 w/ :30 off

* again didn't count  RPM
* form not so good today on the right side - left side was spot on. weird because I'm right handed! banged my right forearm once or twice, may have a bruise later today.  argh!

• Bottoms up Clean (12kg)
• Switching every 5 reps
• 2 rounds
• 3:00 w/ :30 off

* this was hard today at the end of the workout. really had to work on TENSION!
* 12 RPM


NOTES:
** just want to note today, how mental this workout is! - last night was back to school night, and I was thinking this morning of what I should have/ could have said!  Also I was thinking about how much of the workout I had left, and that I was running late, since the High School bus came late today. So my head wasn't totally in the game today.... argh again!

Timed Sets

Buy in:

• Russian Pullup Program
• day 8
• 4,3,2,2,1

WOD:

• Clean+Squat (= 1 rep) 
• 14kg
• alternating every 3 reps
• 10:00 NONSTOP
• 2:00 Rest

* 6 RPM
* this was hard today. really worked on form and getting low in the squat

• Swing/Jerk (16kg)
• alternating swings and jerks:
• :30/:30 2:00 swings
• :30/:30 2:00 jerks
• 3 rounds Rx'd --> did 4 rounds
• rest 1:00 at the end of 4 rounds

* 36 rpm swings
* 8 rpm jerks
* the 4th round of the swing/jerk combo was tough and put me over the edge! 
* I needed a full minute for recovery to continue with the presses.

• Press (14kg)
• switching after every 3 reps
• NONSTOP 4:00

* 6-7 rpm

NOTES:
* really hard workout today.

Russian Pullups

Russian Pullup Program

day 7

4,3,2,1,1

Timed Sets

Bad a$$ Day!
(other wise known as 1/2 Snatch day......but with the 14kg!!!)

Buy in:

• Jumprope - manila - 2#
• 3 minutes straight

• Russian Pullup Program
• day 5
• 4,3,2,1 (for the last 1 this week, I've been holding 5+ seconds at the top)

WOD:

• 1/2 Snatch (14kg)
• 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
• and I added:--->
• 3:00 w/ :30 off!!!

** ALL WITH THE 14KG!!  WHOO HOO!
** I felt really strong today, so I wanted to see how far/long I could go with the 14kg, since I use it on Tuesday for the snatch. I had the 12kg close by, in case I needed to switch.
** constantly did a 10 RPM except the last min. or so
** feeling really bad a$$ right now

Timed Sets

Buy in:

• Russian Pullup Program
• day 4
• 3,3,2,1

WOD:

• Push Press (16kg)
• switch as needed (every 3 reps) 
• 3 Rounds
• 3:00 w/ :30 off

** 6 RPM

• Swing (16kg)
• 3 Rounds
• :30/:30 for 3:00 w/ :30 off 

** last round was Hard!!
** happy I used the 16kg for all rounds =)

• Squat (14kg)
• NONSTOP 5:00

** HARD!! barely made it thru!
** switched every 5 reps
** did not count reps after 1st minute, first minute - 7 RPM - probably less by the last minute!
** all squats racked, switching r/l except last :30 goblet squat

NOTES:
** todays workout was a personal best for me. I used the weights I wanted and was able to stick with them for all Rx'd rounds. I considered dropping to the 14kg for the last round of swings, but then felt good enough to push through. I had the 14 close by though, just in case ;)

Variety Day

Buy in:

• Russian Pullup Program
• day 3 
• 3,2,2,1

• TGU
• 20kg
• 1L/1R

WOD:

• Swing/Jerk (14kg)
• 5 rounds NONSTOP
• alternating swing/jerk
• :30/:30 2:00 Swing
• :30/:30 2:00 Jerk

** Swings - 37 RPM
** Jerk - 10-11 RPM
** 20 minutes

Cash out:

• 4X5 KTE 

Timed Sets

Buy in:

• Russian Pullup Program
• day 2
• 3,2,1,1
 

• jumprope - white manila
• 2 rounds 30 seconds on/30 seconds off
• 1 round - 1 minute continuous jumping

WOD:

• Clean (14/16kg)
• Switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

**first round with the 14kg - 15 RPM
**second round with the 16kg - 10 RPM

• 1/2 Snatch (14kg)
• Switching every 5 reps
• 4 rounds
• 4:00 w/:30 off

** all rounds with the 14kg!! =)
** 1st 2 rounds 10 RPM
** 2nd 2 rounds, slowed down, worked the time - didn't count reps- somewhere between 6-8 rpms....

• Bottoms Up Clean (12kg)
• Switching every 5 reps
• 2 rounds
• 3:00 w/ :30 off

** 11 RPM

Timed Sets

Buy in:

• Russian Pull up Program
• Day 1 (wanted to start over)
• 3,2,1,1

WOD:

• Clean + Squat (= 1 rep)
• 14kg
• alternated every 4 reps
• NONSTOP 10:00
• Rest 1:00-2:00

** 7-8 RPMs
** took the full 2 min. rest
** tough after the 6th minute

• Swing/Jerk (16kg)
• Alternate swing and jerks
• :30/:30 2:00 Swings
• :30/:30 2:00 Jerks
• 3 rounds

** Swings 38 RPM
** Jerks 6 RPM
** love this exercise combo - thinking of dropping the weight and going for longer on my variety day
** took a 1 minute rest between this and the Press

• Press (14kg)
• switching every 3 reps
• NONSTOP 4:00

** although the weight felt good for the first 2 minutes after using the 16 for jerks, this was tough!
** 6 RPM the first 3 minutes, 5 RPM the last minute.

Timed Sets

1/2 Snatch day!

Buy in:

• Russian Pull up Program
• day 5
• 4,3,2,1

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

** 15 RPM
** FUN! FUN! FUN!