Timed Sets

Buy in:

• Russian Pull up Program
• day 4
• 3,3,2,1

WOD:

• Press or Push Press (16kg)
• switching every 5 reps
• 3 rounds
• 3:00 w/ :30 off

** 7 RPM
** all push presses

• Press+Windmill 
• switching every 3 reps
• 2 rounds
• 3:00 w/ :30 off

round 1 - 14kg
round 2 - 12kg
** 4 RPM

• Swing (16kg/ 14kg)
• 3 rounds
• :30/:30 for 3:00 w/ :30 off
• 16kg - 1st 2 rounds
• 14kg - last round

• Squat (14kg)
• NONSTOP 5:00

** all racked squats
** 6 RPM

NOTES:
** really thinking I should drop my weights for the press/push press and the squat. I can do it with the heavier weights, but I am way on the bottom or not hitting the Rx'd RPMs......

Timed Sets

Buy in:

• TGU
• 12kg
• 3L/3R

WOD:

• Press or Push Press (14kg)
• Switching every 5 reps
• 3 rounds
• 3:00 w/ :30 off

* 9 RPM
* mostly presses, some PP

• Press+Windmill (12kg)
• Switching every 3 reps
• 2 rounds
• 3:00 w/ :30 off

* 5 RPM

• Swing (14kg)
• 3 rounds
• :30/:30 for 3:00 w/ :30 off

* 37 RPM

• Squat
• alternated racked squat & goblet squat
• NONSTOP 5:00

* 4:00 w/ 14kg
* last minute with 12kg
* 8 RPM with the 14kg for the first 2 minutes, then 6 RPM
* went to fast the 1st 2 minutes - need to WORK THE TIME!!
* I'm thinking maybe I should be using the 12kg for this since I only hit 6 RPM with the 14...., although it felt really light when I switched to it....?




NOTES:
** again used lighter weights then I normally would - back is better, about 95%, so I am still taking it easy.
** even though I dropped the weights, I still got an AMAZING workout today!!

Timed Sets

Heavy Day

Buy in:

• jumprope - white manila
• 3 rounds
• 30 seconds on/ 30 seconds off

WOD:

• Push Press (16kg)
• 5 rounds
• :30/:30 for 2:00 w/ 1:00 off - what was planned.....
• Ended up doing:
• 2 rounds - :30/:30 for 2:00 w/ 1:00 off
• 3 rounds - :30/:30 for 3:00 w/ 1:00 off
• 8 RPM

** definitely needed the 1:00 rest

• Swing (16kg/14kg)
• 4 rounds
• :30/:30 for 3:00 w/ :30 off
• 3 rounds with the 16kg
• 1 rounds with the 14kg

• Squat (14kg)
• NONSTOP 5:00
• rack squat
• switching sides every 5-6 reps
• last 20 seconds goblet squat

** HARD! 

Timed Sets

Buy in:

• 2 easy rounds of Cindy
• 5 pullups
• 10 pushups
• 15 squats

WOD:

• Clean & Squat (14kg)
• 2 rounds
• :30/:30 for 3:00 w/ :30 off
• 8 RPM

• Press/Push Press (14kg)
• NONSTOP 5:00
• switching hands every 5 reps
• rest 1:00

** 14kg was the perfect weight for this- 
** first 1:30 all strictly presses, after that, some presses, some push presses
** Hard, happy it was over and I had a minutes rest! =)

• Swing (16kg/14kg)
• 4 rounds
• :30/:30 for 3:00 w/ :30 off
• 3 rounds with the 16kg
• 1 round with the 14kg

Timed Sets

Buy in:

• TGU
• 12kg
• 3l/3r

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!!
 

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 =)