RoP - variety day

Double Tabata

buy in:

• jumprope - white manila
• 2 minutes straight

WOD:
Double Tabata:

• alternate every round:
• box jumps
• jumprope

cash out:

• TGU (20kg) 1l/1r

• ABS:
• 1 minute straight arm plank
• 30 seconds rest
• 1 minute bent elbow plank
• 30 seconds rest 
• 1 minute mt. climbers

NOTES:
box jumps - 9- 10
jumprope - 44-46

RoP - HEAVY

Heavy Day

buy in:

• TGU 
• 12kg
• 3l then 3r

WOD:

• 5X 3,5,7 c&p with pullups (14kg)

cash out:

• Swings (20kg)
• 2 minutes (rolled a 6)
• 30 seconds on/ 30 seconds off

since my blister was REALLY bothering me by now, I stopped doing swings and just did a 

• jumprope tabata 

instead. - still got good conditioning in


NOTES:
c&p 
* rested 3 minutes between all ladders except after the 4th ladder I rested 4 minutes
* rested 1 minute between rungs 5 and 7 in all but the first ladder
* left side was really HARD! my blister was totally open and exposed. I covered it with a bandaid and a glove, but it was still slow going and hard because I moved extra slow to be careful of the blister.
* right side was fine, nice and easy, which is why I kept going.....
* may possibly take a week and do other exercises to let my blister heal, but I really don't want to take time off till my vacation in 3 weeks, so we will see.
Swings
* went well with the right arm, not good with the left, so I stopped.
Tabata
*  good and tough! =)

RoP - medium day

RoP

buy in:

• 2 minutes straight jumprope (white manila)
• 10 pushups
• 10 squats

WOD:

• 5X4 C&P with pullups (16kg)

cash out:

• Swings
• 4 minutes
• tabata

NOTES:
C&P
* realized this was the first time in a month I did a medium day in the early morning.....it definitely was a much tougher workout.
* woke up late/ got downstairs late - that also played a part in making the workout tougher.... knew I was on a time schedule! 
* made myself take 2 minute breaks between ladders 
* surprisingly left side went well, right side was wonky!
Swings:
* really rolled a 10, but didn't have 10 minutes (I was really late at this point) so I did a 4 minute tabata instead.

RoP - light day

RoP - light day

buy in:

• 2 rounds
• 10 pushups
• 10 squats

WOD:

• 5X3 c&p with pullups (16kg)

cash out:

• Snatches (16kg)
• 4 minutes
• tabata
• 6 snatches each side consistently
• held bell overhead for the rests 

NOTES:
c&p
* nice and smooth - great practice!
* tried one legged press, too hard to do 5X3
Snatches
* fun tabata! when I rolled a 4 I figured I'd do a tabata.
* went well, good form

RoP - variety day

week 17 day 4
RoP - variety day/ TGU

buy in:

• jumprope 2 minutes straight (white manila rope)

WOD:

• TGU (16kg)
• 10 minutes
• 8r/8l

then....

• TGU (20kg)
• 2l/2r
• 1 minute-ish rest between get ups

cash out

• figure 8 to a hold tabata (12kg)

NOTES:
TGU:
*the 16kg tgu's went smoothly, looked good
*the 20kg tgu's were hard, had to rest between each one. 
*left side went Very well, surprisingly, my right side was harder.
*the hardest part was the first move, after that things were fine.
Tabata:
*banged my leg once! 
*dropped the kb once!
*fun, but tough!!

RoP - double tabata

week 15 day 5
RoP - double tabata

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• double tabata
• alternate:
• jumprope  - 42-44 rotations
• box jumps (18") - 6,7,.8,8,8,8,8,8

cash out:

• 3 rounds
• 10 kte's
• 90 seconds Ab bridge (Mt. Athlete)

NOTES:
tabata:
* haven't box jumped in forever, so I lowered the box height
* counted the jumps and box jumps - numbers in bold above
* great workout!
Ab bridge 
* thanks GAYLE!! =)

• :30 seconds elbow side plank
• :30 seconds elbow plank middle
• :30 seconds elbow side plank

* the ab bridge was hard!!

this was a fun break in ETK this week. I enjoyed it, but I am ready to rock ETK next week =)

ETK - ROP

week 6 day 2
ROP- easy day

buy in:

• tgu
• 12kg
• 5l/5r

WOD:

• 3X3 c&p with pullups (16kg)

cash out:

• 1/2 snatch (16kg)
• rolled dice: 12 minutes
• 10l/10r
• 1 minute rest

NOTES:
C&P
** had to push press a couple of times on the left side, right side no problem
** with perfect form on left side, the kettlebell went up fine. couldn't always get it together -mentally/physically for perfect form on left though...
** I did the c&p throughout (not the one clean and then press 1,2 or 3 times as recommended in ETK)
** 2 minute rest between ladders
SNATCH:
**did the 1/2 snatch. form was spot on!
** rolled the dice and ended up with 12 minutes!!!....stupid dice!!!
** I needed the 1 minute rest between snatch sets

the entire workout took me about 45 minutes....

Ramblings....
I am debating what to do, do I continue to use the 16kg which is a challenge for my left side? or drop to the 30# kettlebell which I can easily do the 5X5 ladders????? according to the dd forums and etk, if you can do the 5X5 ladders then you are ready to move up to the next size bell.....
also, this was my easy day, so next time should I do a moderate day of 3X4 ladders? or continue with the 3X3 ladders? I really like the easy/mod/heavy days and they worked well for me with pttp, so I would like to continue them.....maybe make my easy day a 3X2 ladder?????

ETK - Variety Day

week 5 day 7

buy in:

• tgu
• 12kg
• 3l/3r

WOD:

• 5X5 c&p with pullups (30#kb)

cash out:

• ropes tabata
• changing undulation type every round

NOTES:
C&P
**no problems at all with the c&p at this weight!!!=)
**did not have to push press once!!
**took a 1 minute rest between all ladders except the 4th - took a 1.5 minute rest.
**really worked on form!!! Jordan's tips were very helpful with pressing!!
** moved 11400# in 45 minutes!....cool!
rope tabata:
**fun but tough after the c&p


**was going to practice the snatch, but realized in etk on heavy days we swing, and so decided to work on the snatch tomorrow.
** since today's 5X5 practice with the 30# bell went well, I will be going forward with ETK using the 16kg bell for the c&p. =)
**a little thrown off with ETK next week: because of the snow storm and loss of power yesterday, had to do yesterdays workout today....so Monday I will be doing a variety day and Tuesday starting my light day of etk...
**looking forward to starting ROP!

ETK - TGU

week 1 day 2

buy in:

3 minutes jump rope - used white 2# rope

TGU: 

11 minutes

16kg kettlebell

cash out:

jumprope tabata

* regular jumprope

NOTES:

** changed buy in from reg. ETK warm up. my wrists don't like the pumps.

**TGU looked good.

**tried keeping my eyes forward instead of looking up as per DD forums