Friday, October 29, 2010

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

Thursday, October 28, 2010

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

Wednesday, October 27, 2010

Variety Day

Buy in:
  • pullups: 4,3,3,2,1 

WOD:
  • TRACY RIFKIND'S KB Roundabout Workout
  • 16kg & 14kg
Great workout!! =)

Tuesday, October 26, 2010

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

Monday, October 25, 2010

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!!

Sunday, October 24, 2010

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

Friday, October 22, 2010

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! =)

Thursday, October 21, 2010

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

Wednesday, October 20, 2010

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 =)

Tuesday, October 19, 2010

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.
 

Monday, October 18, 2010

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

:

Friday, October 15, 2010

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.
 

Thursday, October 14, 2010

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.

Wednesday, October 13, 2010

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! =)

Tuesday, October 12, 2010

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!

Monday, October 11, 2010

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.

Sunday, October 10, 2010

Russian Pullups

Russian Pullup Program
day 7
4,3,2,1,1

Friday, October 8, 2010

Timed Sets

Bad a$$ Day!
(other wise known as 1/2 Snatch day......but with the 14kg!!!) Free Smiley Courtesy of www.millan.net

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 Free Smiley Courtesy of www.millan.net

Thursday, October 7, 2010

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 ;)

Wednesday, October 6, 2010

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 

Tuesday, October 5, 2010

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

    Monday, October 4, 2010

    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.

    Friday, October 1, 2010

    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!