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Pam Benedick's Blog (260)

11-19-10

10 min snatches 6 each arm per minute
10 min clean and jerk and then practice using the 18
10 min swings 26 and 35 catch and release

Added by Pam Benedick on November 19, 2010 at 9:42pm — No Comments

5 min swings-did catch and release with 35 for 20 swings on the minute
1 min rest
5 min ring rows- did 8 on the minute
1 min rest
5 min squats-did 20 on the min
1 min rest
5 min clean and press with 26 4 each arm every 30 sec
1 min rest
5 min snatches-total of 70

Added by Pam Benedick on November 16, 2010 at 10:38pm — No Comments

11-9-10

Warm-up with TGU's
3 Rounds of:
30 swings
20 Burpees
10 Double Clean and Jerks

Fun Times!!!

Added by Pam Benedick on November 9, 2010 at 10:29pm — No Comments

11-8-10

Last week of ladder sets
5 ladders today
1st set with 35 push-press
2nd,3rd and 4th with 26
12 swings with 44

Added by Pam Benedick on November 8, 2010 at 11:10am — No Comments

11-3-10

5 ladders today.
Used the 35 for my 1st press then the 26.
12 swings
Since I was at home and had kiddos wanting my attention I didn't rest the whole minute in between and so that upped it for me a little!

Added by Pam Benedick on November 3, 2010 at 9:40pm — 1 Comment

11-1-10

4 ladders:
1st press(push-press) with 35 the rest with the 26
12 swings with the 44

Total of 40 presses each arm and 192 swings

Added by Pam Benedick on November 1, 2010 at 11:25pm — No Comments

10-29-10

Had little time today so I did essentially 40 presses per arm.
Did 7-9 a minute. Guess thats ok.
Shoulder bugging me a little so going to take it easy the next couple of days and ice it some. Didn't do swings today...felt kinda weird doing my ladder sets and not doing the swings!

Added by Pam Benedick on October 29, 2010 at 3:39pm — No Comments

10-27-10

AT HOME:

Did 5 min warm up of turkish get-ups with 26 and 35
5 ladders today
1st press (push-press) with 35 with 4 count down
other presses with 26
10 swings in-between

Then did 5 min of snatches to get the heart rate pumping

Added by Pam Benedick on October 27, 2010 at 11:04pm — No Comments

10-26-10

5 min warm up of clean and jerks ( I still really suck at these)
5 min warm up with snatches

11 rounds in 26 minutes of
~3 per arm clean, squat and press
~20 swings

Good workout!

Added by Pam Benedick on October 26, 2010 at 10:44pm — No Comments

10-25-10

So I started my ladder sets today.

1 press L/R with the 35 (push-press)

10 swings with the 44

2 presses L/R with the 26

10 swings

3 presses w/26

10 swings

4 presses L/R

10 swings

Then Jim challenged me to do 100 snatches without stopping. SERIOUSLY did not think that I could do it. BUT.... I did!!! Felt like I was going to puke at the end but felt AWESOME! It was great having people there to cheer me on too. I did not want to fail, especially… Continue

Added by Pam Benedick on October 25, 2010 at 2:24pm — 2 Comments

10-22-10

WAY to many days between workouts...gotta change this.
Jim started me on a new regime and then we decided to change it...having a hard time pressing the 35 for more than 1 rep...DANGIT!!!!!!
4 ladders today using the 35 for my 1 rep and then scaling down to the 26 for the rest.
Then I did 10 min of snatches.
I WILL not let that 35 beat me. I WILL be conquering that thing this time!!!

Added by Pam Benedick on October 22, 2010 at 3:57pm — 1 Comment

10-16-10

2 1/2 min of clean and press L arm with 26lb
2 1/2 min of clean and press R arm with 26lb WARM UP

5 Rounds:
50 1-arm swings (25L/25R) with 35lb
20 man push-ups (very ugly)
1 lap jogging around the parking lot

Added by Pam Benedick on October 16, 2010 at 10:07pm — No Comments

10-14-10

A quick 30 min workout today.
3X-2min clean and press for warm-up

It was supposed to be 5 rounds but I only got in 3 1/2 because of needing to pick up my daughter.

25 swings-used the 35 on these because the back has been bothering me a little.
15L snatches 15R snatches
5 pull-ups
20 push-ups

Had to switch to presses instead of snatches after awhile. Hands were getting a little ripped up!

Added by Pam Benedick on October 14, 2010 at 10:03pm — 2 Comments

10-12

5 min clean and jerk
Rest 1 min
5 min snatches
1 min rest
5 min clean and press

(or something like that)
A great workout in 20 min!!!

Added by Pam Benedick on October 12, 2010 at 10:28pm — No Comments

10-11-10

So after being out for 10 days I was so happy to be back. And boy did Jim think up a doozy workout today!
40 snatches (20L/20R)
10 Burpees
36 sn.
9 Burp.
32 sn.
8 burp.
28 sn.
7 burp
24 sn.
6 burp.
20 sn.
5 burp.
16 sn.
4 burp
12 sn.
3 burp.
12 sn.
3 burp.

Did level 3 and didn't scale down. Pretty dang proud of myself.

Added by Pam Benedick on October 11, 2010 at 11:32pm — 1 Comment

9-29-10

Not quite sure all of what I did today but it went a little something like this......

25 pull-ups
20 dips
50 freaking wall balls.....oh how I loathe those!
30 K2E
50 1 arm-swings
25L/25R snatches
30 2-arm swings
30 catch and release swings
15L/15R clean and jerks...which I really suck at
9 burpees

Or something like that
Was breathing hard through the whole thing!

Added by Pam Benedick on September 29, 2010 at 11:16pm — No Comments

9-28-10

Warm-up 10 min snatches

100 squats
100 swings-went light on these, back still bothering a little
30 man push-ups...at least no knees for me
50 ring-rows

Came home and felt wimpy about my 30 push-ups so I did 20 more.

Sofia and Rene totally are so inspiring! They both were amazing tonight!!!!

Added by Pam Benedick on September 28, 2010 at 10:38pm — No Comments

9-22

TGU warm-ups

10 Rounds

5L/5R snatches 26 lb
5 knees to elbows

25 min and kicked my hinney

Learned clean and jerk today....sort-of.....have a long way to go til that one looks good.

Added by Pam Benedick on September 23, 2010 at 2:29pm — No Comments

9-21

Warm up with 3 TGU
10 min snatches 26lb

20 min man-makers
10 swings w/ 44 (back has been bothering me)
jog
5L/5R snatches
jog

Added by Pam Benedick on September 23, 2010 at 2:28pm — No Comments

9-15-10

Amazing day for me today!!!! Finally pressed the 35ib kettlebell for 3 reps today. After 3 weeks of TGU I was able to do that today! I am so stoked!!!

50 arm to arm swings
25 ring-rows
40 catch and release swings
20 ring-rows
30 catch and release swings
15 ring-rows
20 catch and release swings
10 ring-rows
10 catch and release swings
5 ring-rows

Also re-learned the snatch tonight.
Think I did about 100 snatches

Added by Pam Benedick on September 15, 2010 at 9:53pm — 1 Comment