Tuesday, November 30, 2010

Push Press, Clean, Squat

Buy in:
  • Jumprope
  • 3 rounds
  • :30 on/:30 off

WOD:
  • Push Press drop set:
  • * 20kg    4/4
  • *16kg     5/5
  • *14kg     10/10 
  • .....rest :30 seconds
  • Clean (14kg)      5:00 w/:30 off
  • Squat (14kg)      5:00 w/:30 off
  • Push Press drop set:
  • * 20kg     4/4
  • *16kg      5/5
  • *14kg     10/10 
  • .....rest :30 seconds
  • Clean (14kg)      5:00 w/:30 off
  • Squat (14kg)      5:00 w/:30 off

NOTES:
** dropped weight for the clean and the squat, the drop set push press was rough!... took 5 min the first round, 4:06 the second round

** was supposed to do 5/5 with the 20kg for the pp, but could only knock out 4
** switched on the minute, instead of every 5 reps, for the clean and the squats - just for fun, since I dropped the weights.
** Tuesday is definitely my hardest/Heaviest day!!
....I was totally wiped out by the end of the session! (in a good way!)

Monday, November 29, 2010

H Snatch, LCCJ

Buy in:
  • Pullups: 3X3
  • Jump rope: 3 rounds :30 on/:30 off

WOD:

  • H Snatch (14kg)    5:00 w/:30 off
  • 1A LCCJ (20kg)   5:00 w/:30 off
  • H Snatch (14kg)    5:00 w/:30 off
  • 1A LCCJ (16kg)   5:00 w/:30 off
  • H Snatch (14kg)    5:00 w/:30 off
  • 1A LCCJ (16kg)   5:00 w/:30 off

Saturday, November 27, 2010

Tracy's - roundabout swing class

Buy in:
  • 3 rounds:
  • 3 pullups
  • 5 pushups

WOD:
  • Tracy Rifkinds KB roundabout workout

** used the 12kg - never used the light weight for this - last time used the 14kg and 16kg. 
**12kg was perfect for today, nice easy fun workout! =)

Friday, November 26, 2010

H Snatch, LCCJ

Buy in:

WOD:
  • H Snatch  (14kg)      5:00 w/:30 off
  • 1A LCCJ (20kg)      5:00 w/:30 off
  • H Snatch  (14kg)      5:00 w/:30 off
  • H Snatch  (14kg)      5:00 w/:30 off
  • 1A LCCJ (16kg)      5:00 w/:30 off
  • H Snatch  (14kg)      5:00 w/:30 off

NOTES:
* H Snatch 12RPM
* LCCJ w/ 20 kg 4RPM, w/ 16kg 8RPM


Thursday, November 25, 2010

Drop Set Swings

 Buy in:
  • 3X3 pullups
  • 30 swings 8kg switching every 5 reps

WOD:
  • 2 rounds:
  • 24kg 15/15
  • 16kg 25/25
  • 12kg 35/35
  • :30 seconds rest between sets
  • 150 swings each set

rest :30 seconds and into:

  • 2 rounds
  • 20kg  15/15  15/15
  • 12kg   35/35  25/25
  • 1:00 rest after 3rd round
  • 180 swings each set


total swings today:  660


NOTES:
* only wanted to do 4 sets today, since I switched my rest day around, and I will be training tomorrow.
* wanted to try the drop set swings with 2 bells - when I picked up the 20kg to swing 15/15 I had more in me, so I did 15/15 again, then dropped to the 12kg. 

* I start to lose my grip with the heavier bells around 10 reps and have to really work to get to 15!!

Tuesday, November 23, 2010

Push Press, Clean, Squat

Buy in:
  • jumprope 2:30 nonstop - white manila 

WOD:
  • Push Press (16kg)    5:00 w/:30 off
  • Clean (16kg)            5:00 w/:30 off
  • Squat (16kg)            5:00 w/:30 off
  • Push Press (16kg)    5:00 w/:30 off
  • Clean (16kg)            5:00 w/:30 off
  • Squat (14kg)            5:00 w/:30 off

NOTES:
** great workout
** switched every 5 reps for all exercises - didn't count rpm
* concentrated on:
Slow and Steady
Form, Form, Form

Monday, November 22, 2010

1/2 Snatch, LCCJ

Buy in:
  • Pullups: 3X3
  • Jumprope:
  • 3 rounds
  • 1:00 on/ :30 off

WOD:
  • 1/2 Snatch (14kg)    5:00 w/ :30 off
  • 1A LCCJ (20kg)     5:00 w/ :30 off
  • 1/2 Snatch (14kg)    5:00 w/ :30 off
  • 1A LCCJ (16kg)     5:00 w/ :30 off
  • 1/2 Snatch (14kg)    5:00 w/ :30 off
  • 1A LCCJ (16kg)     5:00 w/ :30 off

NOTES:
* Slow and Steady was the buzz word for today ;)
* wanted to really work on form, was consistent with the 1/2 snatch at 10RPM, though I've done more, really wanted to take it Slow and Steady and work on form, form, form!!
* form rocked for all rounds!! 
* switched every 5 reps for all rounds except the LCCJ with the 20kg, switched every 2 reps.
** I would like to not do pullups, but I don't want to lose the skill - dropping them to 3X a week - still may be too much....? 

Friday, November 19, 2010

1/2 Snatch, LCCJ

Buy in:
  • pullups 3X3
  • jumprope:
  • 2 rounds
  • 1:00. on/ :30 off

WOD:
  • 1/2 Snatch (14kg)   5:00 w/:30 off
  • 1A LCCJ  (20kg*)   5:00 w/:30 off
  • 1/2 Snatch (14kg)   5:00 w/:30 off
  • 1/2 Snatch (14kg)   5:00 w/:30 off
  • 1A LCCJ  (16kg)   5:00 w/:30 off
  • 1/2 Snatch (14kg)   5:00 w/:30 off

NOTES:
* dropped down to the 16kg, to complete the last minute - just dragging a bit this morning.....

Wednesday, November 17, 2010

Drop Set Swings

Buy in:
  • Pullups: 3X3
  • TGU: 12kg - 3L/3R

WOD:
  • 5 rounds:
  • 24kg 15/15
  • 16kg  25/25
  • 12kg  35/35
* 750 swings
* :30 rest between rounds 1-3
* 1:00 rest after rounds 4&5

  • 1 round
  • 24kg  10/10
  • 16kg  30/30
  • 12kg  40/40
* 160 swings
**couldn't go another round of 15/15 with the 24, so dropped to 10/10, but then couldn't figure out the numbers in my head at that point to = 150. I was thinking I dropped 10 reps so add 10, but I should have only added on to the 16 OR the 12 not both! LOL

** total - 910 swings today! (in about 30ish minutes, but not sure of the exact time - wasn't paying attention!)
** forearms were ON FIRE!!

Tuesday, November 16, 2010

Push Press, Clean, Squat

Buy in:
  • Wendler Jump rope warmup

WOD:
  • Push Press (16kg)   5:00 w/ :30 off
  • Clean (16kg)           5:00 w/ :30 off
  • Squat (16kg)           5:00 w/ :30 off
  • Push Press (16kg)   5:00 w/ :30 off
  • Clean (16kg)           5:00 w/ :30 off
  • Squat (14kg)           5:00 w/ :30 off

NOTES:
OY! What a workout! 2nd round of squats was TOUGH!.....puke worthy! ;)

** switched every 5 reps for the push press and cleans, switched every 3 reps for the squats
** didn't count RPMs, but once in the cleans, counted for one minute and I was at 11 RPMS =) - mostly just counted up to 5 (or 3) and then switched for all exercises!!

Monday, November 15, 2010

1/2 Snatch, LCCJ

Buy in:
  • 3X3 Pullups
  • Jumprope- white manila:
  • 3 rounds- :30 on/ :30 off
  • 1 round - 1:00 on

WOD:
  • 1/2 Snatch (14kg)  5:00 w/ :30 off
  • 1A LCCJ (20kg)   5:00 w/ :30 off
  • 1/2 Snatch (14kg)  5:00 w/ :30 off
  • 1A LCCJ (16kg)   5:00 w/ :30 off
  • 1/2 Snatch (14kg)  5:00 w/ :30 off
  • 1A LCCJ (16kg)   5:00 w/ :30 off

NOTES:
* picked up the 16kg for the 2nd round of LCCJs and it felt so light, I checked to make sure I picked up the right bell!!! LOL!

* Great training today, really tough!
*  form rocked!!

* switched sides every 5 reps for both the snatch and the LCCJ
* switched every 2 reps for the LCCJ with the 20kg

Friday, November 12, 2010

1/2 Snatch, LCCJ

Buy in:
  • Jumprope - white manila
  • 3 rounds
  • :30 on/ :30 off

WOD:
  • 1/2 Snatch (14kg)   5:00 ...:30 off
  • 1A LCCJ (20kg!!)  5:00 ...:30 off
  • 1/2 Snatch (14kg)   5:00 ...:30 off
  • 1/2 Snatch (14kg)   5:00 ...:30 off
  • 1A LCCJ (16kg)    5:00 ...:30 off
  • 1/2 Snatch (14kg)   5:00 ...:30 off


NOTES:
OMG!! can't believe I LCCJ'd for 5 minutes with the 20kg!! WHOO  HOO!! .... RPMs were low, but who cares!!!--->4RPM

** doing the 1/2 snatch then rest 30 seconds then doing it again, ..... did me in. That was tough - it felt like there was NO  rest at all between sets.
** for the last round of 1/2 snatches, I picked up the 12kg - playing it safe/ getting out of my ego - hell, I LCCJ'd for 5 minutes with the 20kg - I rock;) - what do I care if I snatch the 12 now?!?-- **ha ha** LOL!! But it was TOO light!!... so I picked up the 14kg and just slowed down the reps and worked the time (previously was doing 13RPM slowed it down to 9ish RPM ) form rocked!
** I've been thinking of jerking the 20kg for a few weeks now, thought today was a good day to give it a shot, felt strong, got a good nights sleep and I have 2 days off now to recover.  My goal was actually to see if I could go 2 minutes, but when I hit that point - I felt good and wanted to see how far I could go.

Thursday, November 11, 2010

Active Rest

Buy in:
wendler jump rope warm up

WOD:
3X5 Pullups


Cash out:
2X10 kte

Wednesday, November 10, 2010

Drop Set Swings

Buy in:
  • 5X3 Pullups
  • Wendler Jump rope - thanks Gayle ;)
  • * 100 single jump
  • * 50 right leg
  • * 50 left leg
  • * 100 alternating 
  • * 50 high knee
  • * 100 single jump

WOD:
  • 4 rounds:
  • 24kg 15/15
  • 16kg 25/25
  • 12kg 35/35
* rested :40 between 1st 2 rounds
* rested 1 minute after 3rd round
* last round - split the 24kg 15/15 swings into sets of 5l/5r 3X to make 15 - forearms were on fire!!
* its been a long time since I swung Bertha!! (the 24kg!)
* I had more time, thought about swinging the 20kg instead of the 24, for a set, but really,.... I was done!!
* 600 swings

Tuesday, November 9, 2010

Push Press/Clean/Squat

Buy in:
  • 4X3 pullups
  • 3 rounds: - :30 on/:30 off Jump rope

WOD:
  • Push Press (16kg) 5:00 w/ :30 off
  • Clean (14kg) 5:00 w/ :30 off
  • Squat (14kg) 5:00 w/ :30 off
  • Push Press (16kg) 5:00 w/ :30 off
  • Clean (16kg) 5:00 w/ :30 off  
  • Squat (14kg) 5:00 w/ :30 off

NOTES:
*Hard day today!  - I was a puddle of sweat at the end!!

* on all exercises, I switched after every 5 reps.
*Push presses went well
*Cleans were too easy with the 14kg (20RPM) so upped to the 16kg
*Squats good with the 14kg - 2nd round of squats were hard. Had to keep telling myself how much time was left and "worked the time". all squats were racked
* I was really happy with my form on all the exercises.

* next week, maybe no pullups in the warm up......?

Monday, November 8, 2010

1/2 Snatch, LCCJ

Buy in:
  • 3X3 Pullups

WOD:
  • 1/2 Snatch (14kg)   5:00 w/ :30 off
  • 1A LCCJ (16kg)  5:00 w/ :30 off
  • 1/2 Snatch (14kg)  5:00 w/ :30 off
  • 1A LCCJ (16kg)  5:00 w/ :30 off
  • 1/2 Snatch (14kg) 5:00 w/ :30 off
  • 1A LCCJ (16kg)  5:00 w/ :30 off

NOTES:
*GREAT WORKOUT! 
*No extra rests taken =)
*Happy with the weights I used -> that I was able to stay with them and not drop!...surprised!
1/2 Snatch : 
  • 10-11 RPM
  • switched every 5 reps
LCCJ:
  • didn't count RPM's 
  • switched every 4 reps

Friday, November 5, 2010

Timed Sets

Buy In:
  • 4X4 Pullups

WOD:
  • 1/2 Snatch (14kg)
  • switching every 5 reps
  • 4 rounds
  • 6:00 w/ 1:00 off
** 10 RPM - last round 8-9 RPM

Thursday, November 4, 2010

Timed Sets

buy in:
  • 3X3 pullups

WOD:
  • Push Press (16kg)
  • switching every 4 reps
  • 4 rounds
  • 3:00 w/ :30 off
** didn't count RPMs
** went REALLY well today - was considering continuing rounds for a total of 20 minutes. - but me being me, (anal) I also wanted to finish the day "as Rx'd" so ended up only doing 1 extra round..... really felt I could have gone the 2-3 more rounds.....very challenging, but doable

  • Swing (16kg/14kg)
  • 4 rounds
  • :30/:30 for 3:00 w/:30 off
** first 3 rounds with the 16kg
** last round with the 14kg
** can't seem to go 4 rounds with the 16kg --> something to shoot for

  • Squat (14kg)
  • NONSTOP 6:00
** racked squats - changing sides on the minute
** last minute was HARD!
** 6 RPMs - except last 2 minutes: 5 RPM
** great squat form though! =)

Tuesday, November 2, 2010

Timed Sets

buy in:
  • 5X3 pullups

WOD:
  • Clean + Push Press (16kg)
  • switching every 3 reps
  • 5 rounds
  • 3:00 w/ 1:00 off
** 6 RPM
** all push presses, but good form
** last round was challenging - in a good way

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

NOTES:
* great training session today!!!!!

* worked/concentrated on nailing form - and I felt I really did =)

Monday, November 1, 2010

Timed Sets

Buy in:
  • Pullups: 4,3,3,2,1

WOD:
  • Clean and Squat (16kg)
  • switched every 3 reps
  • NONSTOP 9:00
  • Rest 2:00
** didn't count RPM's
** was supposed to do 10 minutes nonstop, but stopped at 9. didn't have the umph to do the last 1 min. with the 14kg (last week only did 6 min. with the 16kg)

  • Swing/Jerk (16kg)
  • NONSTOP 20:00
  • 5 rounds of:
  • :30/:30 2:00 swings
  • :30/:30 2:00 jerks
** again didn't count RPM's just worked on form
** 9 min. of clean and squats with the 16kg was tough, so I took it easy with the swing/jerk combo  - goal was just to complete it - and I did =)