February 28, 2010

Grinds

Planks
5 x 40 seconds

C&P
32kg x 2/2
24kg x 5/5
16kg x 5/5
3 rounds

Goblet Squat
32kg
5 x 5

Stacked Press
16kg/12kg
3 x 2/2

Long Push Press with Walkout
32kg
5 x 1/1

Dan John Batwings
16kg/16kg
6 x 10 seconds

Suitcase Deadlift and One handed Farmer’s Walk
32kg
2/2 x (5 + 60’)

February 27, 2010

Bike for 40 minutes

Swing
20kg
10 x 10/10/10/10

Not feeling the energy. Flu?

February 26, 2010

Grind

This was a ‘punch the clock’ workout. I started kind of late and not really feeling it. No pressing, but I did add a twist to the windmills - snatch the upper 20kg, bow and touch the floor, stand, bow and pick up the lower 20kg. That was one rep. I gained more time under the bell and worked the range of motion for half of the rep. It was kind of a Kalos Sthenos Windmill.

TGU
20kg;
1 x 3/3

Indian Club
2 minutes

Goblet Squat without ball
32kg
5 x 5

Windmills
20kg/20kg
3 x 3/3

Dan John Batwings
16kg/16kg
5 x 10 seconds

Planks
5 x 30 seconds

February 22, 2010

Grind

TGU
20kg;
10 minutes
5 x 1/1

Indian Club
2 minutes

C&P
32kg x 2/2
24kg x 5/5
16kg x 5/5
5 rounds

Indian Club
2 minutes

Goblet Squat with ball
32kg
5 minutes
4 x 5

One Legged Military Press
20kg; Contra lateral
5 minutes
4 x 3/3

Dan John Batwings
16kg/16kg
5 x 10 seconds

February 21, 2010 - Ballistic

VPP
16kg/16kg
10 minutes
7 x (2,4,6)

Double C&J
16kg/16kg
10 minutes
5 x (2, 4, 6)

Snatch
16kg
7 x 10/10

536 calories – 40% fat
162 max – 94%
137 avg – 79%

Hard – 22:05
Med – 12:41
Light – 7:02

41:48 total
Recovery – 22 beats/30 seconds.

February 19th, 2010

Grinds

TGU
16kg;
10 minutes
6 x 1/1

Indian Club
2 minutes

One Legged Military Press
16kg; Contra lateral
10 minutes
6 x 4/4

Goblet Squat with ball
24kg
10 minutes
9 x 5

C&P
32kg x 3/3
24kg x 5/5
16kg x 5/5
2 rounds

2/17/2010

Ballistics
Punch the clock

Swings
20kg;
10 x 10/10/10/10

267 calories – 35% fat
162 max – 94%
141 avg – 82%

Hard – 13:21
Med – 5:10
Light – 1:08

19:39 total
Recovery – 17 beats/30 seconds.

2/16/10 - Variety

TGU
16kg;
5 x 1/1

Windmills
20kg/20kg
3 x 3/3

One Legged Military Press
16kg
3 x 4/4

February 14th and 15th

Practice 2/15/10

VPP
16kg/16kg
5 minutes
3 x (2,4,6)

Double C&J
16kg/16kg
7 minutes
5 x (2, 4)

Swing, Swing, Snatch
20kg
15 x 3/3 (90/90 swings, 45/45 snatches)

521 calories – 40% fat
157 max – 91%
134 avg – 78%

Hard – 18:50
Med – 18:48
Light – 3:48

41:26 total
Recovery – 16 beats/30 seconds.

Practice 2/14/10
C&P

24kg; 4 x (1/1, 2/2, 3/3, 4/4)
GTG Fashion

February 10th and 11th

Practice 2/11/10
VPP
16kg/16kg
5 minutes
4 x (2,4,6)

Double C&J
16kg/16kg
7 minutes
4 x (2, 4)

Swing, Swing, Snatch
20kg
15 x 3/3 (90/90 swings, 45/45 snatches)

549 calories – 40% fat
158 max – 91%
135 avg – 78%

Hard – 21:08
Med – 15:30
Light – 6:59

43:53 total
Recovery – 17 beats/30 seconds.



Practice 2/10/10
C&P

16kg; 1 x (1/1, 2/2, 3/3, 4/4, 5/5)
24kg; 4 x (1/1, 2/2, 3/3)

Practice 2/6/2010 - 800 Swings!!!!

Swings

16kg
20 x 10/10/10/10

559 calories – 35% fat
161 max – 93%
143 avg – 83%

Hard – 29:20
Med – 9:32
Light – 1:24

40:16 total
Recovery – 17 beats/30 seconds.

Practice 2/3/10

VPP
16kg/16kg
5 minutes
4 x (2, 4, 6)

Double C&J
16kg/16kg
7 minutes
5 x (2, 4)

Snatch
16kg
10 x 7/7

367 calories – 40% fat
157 max – 91%
131 avg – 76%

Hard – 11:49
Med – 11:54
Light – 6:51

30:34 total
Recovery – 17 beats/30 seconds.

Catching Up

Practice 2/1/10

VPP
16kg/16kg
5 minutes
4 x (2,4,6)
No HRM

Double C&J
20kg/20kg
8 minutes
2 x (2, 4, 6)
Need to reduce weight

Swing, Swing, Snatch
20kg
15 x 3/3

504 calories – 40% fat
154 max – 89%
135 avg – 78%

Hard – 18:32
Med – 17:52
Light – 3:56

40:26 total
Recovery – 13 beats/30 seconds.



Practice 1/31/2010

TGU
16kg
3/3

Indian Clubs
2 minutes

Windmills
16kg/32kg
2 x 3/3

1 Leg MP
16kg
6 minutes
3 x (1/1, 2/2, 3/3)

Goblet Squat with ball
24kg
5 minutes
4 x 5

Double C&P
16kg/16kg
9 minutes
5 x (1/1, 2/2, 3/3)

Planks
5 x 30 seconds


Practice 1/28/10
Warmed up with Indian Club’s. Just trying to warm up the shoulder…even though I wasn’t pressing.

VPP
16kg/16kg
10 minutes
6 x (2,4,6)

Swings
16kg
20 x 10/10 otm

421 calories – 35% fat
159 max – 92%
140 avg – 81%

Hard – 20:45
Med – 6:08
Light – 4:36

31:29 total
Recovery – 157 – 147 = 10 beats/30 seconds. Not as great as previous.




Practice 1/27/10
TGU
16kg 3/3

See Saw Press
10 min; 24/24kg
4 x 1/1, 2/2, 3/3

Dbl Front Sq
8 min; 24/24kg
5 x 5

1 Legged MP
5 min; 20kg
3 x 1/1, 2/2

Practice 1/25/10
Snatch
16kg
10 x 10/10

30:27 - Duration
344 - Calories
45% - Fat
155 - Max heart rate
90% - % of max
127 - Average heart rate
73% - % of max
16 bpm - 30 second recovery

9:12 - Hard Zone
11:48 - Medium Zone
9:27 - Light Zone