Timed Sets

Buy in:

• 2 easy rounds of Cindy:
• 5 pullups
• 10 push ups
• 15 squats

WOD:

• Clean and Squat (14kg)
• 2 rounds
• 30r/30l for 2 min, 30 sec. rest
• 4l/4r 

• Press/Push press (14kg)
• 2 rounds
• 30r/30l for 2 min. 30 sec rest
• 4l/4r

• Swing (14kg)
• 4 rounds
• 30r/30l for 2 min. 30 sec. rest
• 18l/18r

• Press + Windmill (14kg)
• 2 rounds
• 1:00r/ 1:00l for 2 min; 30 seconds rest
• 4L/4R

no cash out

NOTES:
* Very happy with todays workout - last week after the clean and squats I had to drop to the 12kg, this week I used the 14kg for all the exercises =)

RoP - variety day

Windmill/ Press workout from B2D

buy in:

• dislocates
• rotational dislocates
• dynamic warmup from the 603
• 1 unassisted pullup (gtg)

WOD:

• 8kg
• 5 rounds:
• 1 set of 10 walking seesaw presses
• 1 set of 10 windmills with both bells, one side
• 1 set of 10 windmills with both bells, other side
• put the bells down, breathe
• rest (2 minutes)

no cash out - too wiped!!!
 

RoP- light day

buy in:

• 8 kg
• 10 halos
• 10 windmills (5/5)
• 10 squats

WOD:

• 3X1 c&p with pullups (16kg)
• pullups unassisted!!!

cash out:

• Snatches 
• 14kg
• 12 minutes
• 4 sets 10l/10r 1 minute rest
• 3 sets 5l/5r 1 minute rest

NOTES:
*went with the 14kg for snatches- I like the handle better - much smoother
*ordered a 16kg ader bell on saturday

RoP - heavy day

back to RoP
goal: 16kg 5X5
starting RoP at the beginning again with the 16kg only for c&p

buy in:

• 8 kg
• 10 halos
• 10 windmills (5/5)
• 10 goblet squats

WOD:

• 3X3 c&p ladders with pullups (16kg)
• rested 1 minute between sets
• rested 3-4 minutes between ladders

cash out:

• Swings (20kg)
• 5 minutes
• 30 seconds on/ 30 seconds off

6 week SL and SV plan

week 1 
Wednesday

buy in:

• 8 kg
• 10 halos
• 10 windmills
• 10 squats

WOD:

• 5X3 clean and press ladder with pullups (14kg)
• 3 minute rest between ladders

cash out:

• Swings (16kg)
• 10 minutes
• top of the minute:
• 15 swings
• 30 jumprope (added in myself, not part of program)
• 150 swings total

RoP- variety day

afternoon workout - 3pm
was supposed to be a heavy or moderate day, but too much going on - 
so......

buy in:

• 8kg
• 10 halos
• 10 windmills
• 10 goblet squats

WOD:

• TGU
• 14kg
• 5 minutes
• 4l/4r

no cash out-
not enough time

NOTES:
* almost didn't workout today - too much to do before vacation!!!
* needed something short and sweet and this was it =)
* moved nice and slow during the TGU - pausing at each point