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
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
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
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:
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
buy in:
- 2 rounds
- 8kg
- 10 halos
- 10 goblet squats
WOD:
- 5X4 c&p ladders with pullups (14kg)
- 1 clean, multiple presses
cash out:
- Swings (16kg)
- 9 minutes
- 30 seconds on/ 30 seconds off
- 18 swings per 30 seconds = 162 swings
..... so....
- 2 minutes
- 40 seconds on/20 seconds off
- 24 swings per 40 seconds = 48 swings
- total swings = 200
NOTES:
c&p easy
swings were fun! =)
good article:
overhead press template
save for future reference! - may do this when I get back from vacation
Heavy - afternoon workout
buy in:
WOD:
- 3X3 c&p ladders with pullups (16kg)
cash out:
- Swings (16kg)
- 9 minutes
- 40 seconds on/ 20 seconds off
- 23 swings per 40 seconds
- 207 swings
NOTES:
clean and press:
*rested 3 minutes between ladders
*rested 1 minute between the 2nd and 3rd rung
*tough workout
Swings:
*haven't done 40 seconds on in a Long time!! that was tough!!
*really happy with my form for swings
buy in:
WOD:
- 5X5 c&p ladders with pullups (14kg)
cash out:
- Swings (16kg)
- 7 minutes
- 30 seconds on/ 30 seconds off
- alternating arms every round -
- last round DARCY swings
NOTES:
*rests after ladders as follows:
- rested 3 minutes after ladders 1&2
- rested 3.5 minutes after ladder 3
- rested 4 minutes after ladder 4
* rests after rungs as follows:
- rested 1 minute after 4th rung in 4th ladder
- rested 1.5 minutes after 4th rung in 5th ladder
* good workout today, but its the 3rd day in a row I've worked my lats and posterior chain, and I am feeling it!!
buy in:
- 2 rounds
- 8kg
- 10 halos
- 10 goblet squats
WOD:
- 5X4 clean and press with pullups (14kg)
- one clean, multiple presses
- 3 minutes rest between each ladder
cash out:
- Snatches (12kg)
- 9 minutes
- at the top of the minute:
- 10l/10r for 6 rounds
- 5l/5r for last 3 rounds
- total: 150 snatches
NOTES:
c&p
* definitely light day
* moved through these nice and easy =)
* the 14kg felt so light compared to Saturdays workout
Snatches
* wasn't sure what I was going to do....16kg, 14kg or 12kg
* wanted to see how many I could do in 9 minutes with rests with the 12kg
* took 10-12 seconds rest for the first 6 minutes, 30 seconds rest last 3 minutes
* pretty sure I could pass the SSST with the 12kg at this point! =)
HEAVY
buy in:
- 2 rounds
- 8 kg
- 10 halos
- 10 goblet squats
WOD:
- 3X3 c&p with pullups (16kg)
cash out:
- Swings (20kg)
- 4 minutes
- 30 seconds on/ 30 seconds off
- alternate arms each round
- 72 swings
......so....
waited 1 minute and ...
- knocked out 28 more swings
- total swings: 100
NOTES:
c&p
* HARD!!! with the 16kg
* struggled with the 3rd rung every ladder
* 3rd ladder was the best
* rested 3 minutes between ladders
* rested 1 minute between 2nd and 3rd rung
* will stick with the 3X3 for next week
Swings
* nice challenge
buy in:
- 2 rounds
- 8kg
- 10 halos
- 20 swings
WOD:
- 5X5 c&p with pullups (14kg)
cash out:
- Swings (16kg)
- 8 minutes
- 30 on/30 off
- 18 swings each 30 seconds on
NOTES:
c&p
* liked doing the 5X5! =)
* I felt my form was better - easier to do 5 rungs than 7...
* rested 3 minutes between ladders 1-3
* rested 4 minutes between ladders 4 &5
* rested 15 seconds - 1 minute as needed between rungs 4 and 5
* total c&p workout took 50 minutes - same as 5X3,5,7
Swings
* felt good, concentrated on form
buy in:
- 10 halos (12kg)
- 20 swings (16kg)
WOD:
- 5X4 c&p with pullups (14kg)
cash out:
- Swings (16kg)
- 4 minutes
- tabata
- alternated hands each round
- 12 swings every round
NOTES:
c&p
* rested 3 minutes between ladders
HEAVY ;)
buy in:
- rotational dislocates
- dislocates
- 2 rounds of:
- 10 halos (12kg)
- 10 squats
- 10 pushups
WOD:
- 5X3,5,7 C&P with pullups (14kg)
cash out:
- Swings (16kg)
- 10 minutes
- 45 seconds on/ 15 seconds off
- alternated 1 arm swings by the minute
- 26 swings per minute
- finished cash out - waited 3 minutes
- knocked out 40 continuous 1 arm swings (16kg)
- TOTAL Swings: 300
NOTES:
C&P
* great workout! 7 c&p in a row is not easy!
* rested 3 minutes between ladders 1-3 and 4 minutes after ladder 4
* rested 1 minute after the 5 rungs in ladders 3-5
* c&p's took 48 minutes
Swings:
* TOUGH!
* barely made it through...forearms are burning!
buy in:
- dislocates
- rotational dislocates
- 10 halos (12kg)
- 10 squats
- 10 pushups
WOD:
- 5X4 C&P with pullups (14kg)
cash out:
- Swings (20kg/16kg)
- 7 minutes
- 30 seconds on/ 30 seconds off
- as follows:
- 2 rounds 2 handed 20kg
- 4 rounds alternating hands on the minute 16kg
- 1 round DARCY swings 16kg
NOTES:
c&p
* only used the 14kg today. was pressed for time so I concentrated on form
* NOT a good workout - rushing to get through
* rested 2 minutes between each ladder, 3 minutes after the 4th ladder
Swings
* good
buy in:
- 10 halos (12kg)
- 10 squats
- 10 pushups
WOD:
- 1X3 c&p with pullups (14kg)
- 4X3 c&p with pullups (16kg)
cash out:
- Snatches (16kg)
- 6 minutes
- Pyramid as follows:
- 1st round: 1l/1r, 2l/2r, 3l/3r, 4l/4r,5l/5r
- 1 minute rest
- 2nd round: 1l/1r, 2l/2r, 3l/3r, 4l/4r
- 30 seconds rest
- 3rd round: 1l/1r, 2l/2r, 3l - gymboss beeped but I finished up with 3r
NOTES:
c&p
* rested 2 minutes after the first 2 ladders, 3 minutes rest after the 3rd and 4th ladder
* rested 1 minute between 2nd and 3rd rung in the 5th ladder
Snatches
* Really happy with my form today!!
* 62 snatches with the 16kg in 6 minutes
HEAVY
buy in:
- 2 rounds
- 10 halos (8kg)
- 10 squats
- 10 pushups
WOD:
- 5X3,5,7 c&p with pullups (14kg)
cash out:
- Swings (20kg & 16kg)
- 9 minutes
- 45 seconds on/ 15 seconds off
- as follows:
- 1st round - 2 handed 20kg
- rest of rounds alternated arms each round -16kg
NOTES:
c&p
* rested 3 minutes between 1-4 ladders, rested 3.5 minutes after the 4th ladder
* ladders 3-5 rested 1 minute between 5 rungs and 7 rungs
* form looked GREAT!
*I had no banging of my forearms on the clean and good tension on the press =)
Swings
* knew I didn't have it this morning to do 9 minutes of 45/15 with the 20kg so I just did one round of that
* 9 minutes is tough - made it through by the skin of my teeth!!!!
* whole workout took exactly an hour! I was surprised since I rested so much during the c&p's and rested a full 5 minutes before I started the swings! I think doing the 3,5,7 is faster for the heavy day - and I like it better!
buy in:
- 2 rounds
- 10 halos (8kg)
- 10 wall squats
- 10 pushups
WOD:
- 5X3 c&p with pullups (14kg & 16kg)
cash out:
- Snatches (16kg)
- 9 minutes
- 1 round: 1l/1r, 2l/2r, 3l/3r, 4l/4r, 5l/5r
- 4 rounds: 1l/1r, 2l.2r, 3l/3r
- 1 minute or less rest between rounds
NOTES:
c&p
* 1 clean and multiple military presses from the shoulder (page 137 ETK)
* 1st clean and press with the 16kg - the rest with the 14kg
* 2 minute rest between rounds
Snatches:
* did the pyramid just for fun =)
* most snatches were really good form - 1 or 2 banged my forearm
heavy
buy in:
- 2 rounds
- 10 halos (8kg)
- 10 wall squats
- 10 pushups
WOD
- 5X3,5,7 c&p with pullups (14kg)
cash out:
- Swings (20kg)
- dice roll 2 minutes
- 30 seconds on/ 30 seconds off
- felt good, so I did it again (2 minutes) ;)
NOTES:
c&p:
* started off wanting to use the 16kg for the first rung, but could only knock out 2 c&p and knew I would hit failure, so I just used the 14kg all the way through.
* using the 14kg was definitely challenging. especially doing 7 c&p in a row
* clean form spot on today =)
* took a 1 minute rest in ladders 4&5 before I started the 7 rungs of c&p
* rested 3 full minutes between ladders
Swings
* since it's heavy day, I used the 20kg
* all swings 2 handed
buy in:
- 1 round
- 10 halos (8kg)
- 10 wall squats
- 10 push ups
WOD:
- 5X4 c&p with pullups (14kg & 16kg)
cash out:
- Swings (16kg)
- alternating arms each round
- 30 seconds work/ 30 seconds rest
- 8 minutes
NOTES:
c*p
* clean is improving! MUCH less banging of the forearms today =)
* since I use the first ladder as a warm up I used the 14kg only
* all the rest of the ladders I did as follows:
- 1st rung - 16kg
- 2nd rung - 16kg
- 3rd & 4th rung - 14kg
* much better practice this way and NO PUSH PRESSES! =)
* rested 2 minutes between ladders 1 and 2 - rested 3 minutes between ladders 3 and 4
Swings
* very happy with form!
* averaged 18 swings per 30 seconds
* only did one arm swings today- just for fun =)
light day
buy in:
- 2 rounds
- 10 halos (8kg)
- 10 wall squats
WOD:
- 5X3 long c&p with pullups (16kg)
cash out:
- Snatches (16kg)
- 10 minutes
- at the top of the minute:
- 5l/ 5r
NOTES:
C&P
* working on the long clean, most went well, but my press is much harder now with the 16kg-
* with the 16kg- had a few pp's
* dropped to the 30#kb for the 4th and 5th ladder - much better clean and press
Snatches
* went well =)
* really worked on my back swing and the points discussed with Mike the RKC
* still not 100% but getting there!
* 2 rounds I did 3l/3r
* after the 5l/5r - only 20 seconds left till the next round
Overall practice went well. I am still confused what size kb to use for my c&p.
