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 - moderate day

RoP

buy in:

• dislocates
• rotational dislocates
• dynamic warm up

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 6 minutes
• 1 minute on/ :30 seconds off

NOTES:
c&p
* WOW! surprisingly... dare I say....easy. I don't know if its because I did the workout in the afternoon, or I am overly concentrating on my form, or the fact I had NO time constraints on me this afternoon ... but the presses really rocked today!!!!
* Rested 3 full minutes between ladders, took the ladder nice and slow - no rushing.....
Swings
* went well, should have shortened the rests, 30 seconds was to long

RoP - heavy day

RoP - HEAVY DAY

buy in:

• dislocates & rotational dislocates
• dynamic warm up drills

WOD:

• 5X3,5,7 c&p with pullups (16kg)
• as recommended by Failzalenu

cash out:

• Swings (20kg)
• 6 minutes

NOTES:
C&P
* WOW! Lovin' Failzalenu right now!! GREAT workout this way! and for some reason, it was actually easier!!! I felt like all my presses were spot on!
* I made myself wait a full 3 minutes between ladders.(even though I felt I was ready at the 2 min. mark) I think this made a huge difference.
* Also the fact that it was Sat. morning,the kids were out playing and no one needed me or was waiting for me, made a huge mental difference.
Swings
* started out doing 25 swings/ 10 seconds rest. At some point I lost track of the seconds rest...so I just started swinging 25 swings/ 10 seconds or less rest. 
* Finished up the workout with a full one minute of swings.

RoP - light day

RoP - light day

buy in:

• dynamic warm up
• 20 push ups

WOD:

• 5X3 c&p with pullups (16kg)

cash out:

• Snatches (12kg)
• 5 minutes
• no rests
• 106 

NOTES:
c&p
** had to PP a few on the left. pretty bummed, since I had stopped push pressing a while ago!!
** once again...right side was fine and no problems.
** took one ladder to find my "groove"
** for the first 3 ladders: 1 clean, then military press as many as called for
** for the last 2 ladders, cleaned the bell each time before the presses.
* I thought I would come back from a week of no weight work and really knock out the ladders, but apparently I may need a week to get back into the swing.
** form was good.
Snatches
**since the c&p went well, but not spectacular ;) I just did a nice easy snatch practice
** used the 12kg, because I didn't want to take any breaks and I wanted to see how many I could do in 5 minutes without pushing too much.

ROP - moderate day

week 14 day 3
ROP - moderate day

buy in:

• dynamic warm up
• 10 pushups - just for fun ;)

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 10 minutes
• 1 minute on/ 30 seconds rest
• 7 rounds

NOTES: 
c&p
** rested 1.5 - 2 minutes between ladders
** workout went MUCH better this week from last week
Swings
** good =) 

FYI:
figured out I moved 1500 pounds today! ....cool!

ROP - light day

week 14 day 1
ROP - light day

buy in:

• dynamic warm up
• hold down dog for 1 minute

WOD:

• 5X3 c&p with pullup (16kg)
• 1 clean - multiple presses

cash out:

• Snatches (12kg)
• 7 minutes 
• no rests
• 130 snatches

NOTES:
c&p
** went well today
** 1 minute rest between first 2 ladders, then 45 second rest, and before the 5th ladder - 30 second rest
snatches
**  1 minute left hand, 1 minute right, changing each minute -
** I did 23-25 snatches per minute

ROP - medium day

week 13 day 3 
ROP - medium day

buy in:

• dynamic warm up
• down dog held for 1:30 minutes

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 9 minutes
• 1 minute on/ :30 seconds off
• 6 rounds + 7th round of 15 seconds

NOTES:
c&p
** about half way thru I realized, I've never done 5X4 before - I was scheduled to do it last saturday, but felt so good, I went ahead and added a 5th rung to the last 2 ladders.... this made today's workout tough!
** also, it was a late workout, and for some reason, my head wasn't in the game today.
Swings
** swings saved the workout - they were rockin'!
** had :30 seconds left at the end of the 6th round, so I split it--> :15 seconds rest, :15 seconds swings
** they were actually dare I say it..... FUN! =)!

Since this is the first week of 
5X3
5X4
5X5
I would like to do at least 2 more weeks of it, then take the SSST and try and press the heavier bell.
I am going to try to have my last day be April 16th.

ETK - ROP

week 7 day 1
ROP- light day


buy in:

• dynamic warm-up drills

WOD:

• 3X3 c&p with pullups (16kg)

cash out:

• Snatch (16kg)
• dice roll: 5 minutes =)

NOTES:
c&p
** only 1 push press today!!! =) =)
** slow and steady ladders
Snatch:
**rolled 5 minutes!! hooray!
** did 2 rounds of 10l/10r and one round of 5l/5r
**gymboss beeped at the begining of the last round, but finished with 5 each arm
** did not wait the full 1 minute between rounds
** when I rolled the 5 minutes, I thought of doing a full 5 minutes with the 12kg, but continued with the 16kg....


Today's practice went really well!

ETK - TGU

week 4 day 2

buy in:

• dynamic warm up drills
• figure out roughly 50 ft
• preform each drill up and back (except the last one)
• walk on heels
• walk on toes
• high knees
• butt kicks
• side shuffle
• skip forwards
• skip backwards
• inchworms: 5 forward, 5 backwards

  
TGU
20 minutes
16kg

cash out:
none


NOTES:
TGU
**20 min is a long time to do one exercise over and over!! very challenging! at the 13 minute mark, wasn't sure I would be able to finish. Proud I did!!
**really worked on form. 
**wanted to do a cash out: snatch practice or rope tabata, but ran out of time.....


**thinking of extending the pm for one more week... this weeks c&p, snatch practice and the swings for 1min/1min will determine if I continue one more week or not... I want to make sure I am well prepared for the ROP.

ETK - TGU

week 2 day 5

buy in

• dynamic warm up drills
• figure out roughly 50 feet 
• perform each drill up and back (except the last)
• walking on heels
• walking on toes
• high knees ( jogging, pick your knee up high with each step)
• butt kicks (jogging, kick yourself in the butt with each step)
• side shuffle
• skip forwards
• skip backwards
• inchworms, 5 forward, 5 backward

TGU

20kg

4l/4r

cash out:

Magic 50

perform 5 circuits of the following:

• 5 kb snatches per arm
• 5 kb swings per arm
• 10 burpees
• rest 60 seconds and repeat

NOTES:

**TGU went well today. finished 3l/3r with 5.23 left from 11 min., finished 4l/4r  with 2.53 left on gymboss from 11 min. total

**Magic 50 - used 12kg kettlebell - its been a long time since I've done snatches as part of a met con so I went light

* I don't like burpees!!!!;)