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
