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TGU:
(ran up & back down the ladder twice)
4L/4R x 44#/20kg
4L/4R x 53#/24kg
4L/4R x 62#/28kg
4L/4R x 70#/32kg
4L/4R x 88#/40kg
4L/4R x 106#/48kg
Swings:
200 two-hand swings x 106#/48kg (Sets of 10 on the minute for 20 minutes)
Added by J. Stanton on December 24, 2012 at 3:42pm — No Comments
Rounds 1-3 (53#/24kg, 62#/28kg, 70#/32kg)
min 1 - TGU (1L/1R)
min 2 - 30 sec L swing, 30 sec R swing (~17 each side)
min 3 - rest
repeat with next higher weight
Rounds 4-9 (cycling twice through 53#/24kg, 62#/28kg, 70#/32kg)
min 1 - TGU (1L/1R)
min 2 - 30 sec L swing, 30 sec R swing (~17 each side)
min 3 - TGU (1L/1R)
min 4 -…
Added by J. Stanton on December 22, 2012 at 1:23pm — No Comments
TGU:
2L/2R x 44#/20kg
4L/4R x 53#/24kg
4L/4R x 62#/28kg
4L/4R x 70#/32kg
4L/4R x 88#/40kg
3L/3R x 106#/48kg
Swings:
(Tabata sets -- 20 sec on, 10 sec rest x 8 = 4-minute set)
3 sets of 62#/28kg single arm swings -- 88 reps/set -- 264 total reps
264 reps today . . . 5764 to date
Added by J. Stanton on December 21, 2012 at 2:15pm — No Comments
Yesterday was nuts, and my wrists are jacked up. So today I stayed home and went super SUPER light -- worked on skill and form.
TGU:
20L/20R x 35#/16kg
Swings:
250 Hindu squats
Added by J. Stanton on December 20, 2012 at 6:19pm — No Comments
TGU:
(ran up the ladder twice -- supersetting each weight with the 106, except on the last rep with the 88)
2L/2R x 44#/20kg
2L/2R x 53#/24kg
2L/2R x 62#/28kg
2L/2R x 70#/32kg
2L/2R x 88#/40kg
9L/9R x 106#/48kg
Video of my first run up the ladder: …
Added by J. Stanton on December 20, 2012 at 6:18pm — No Comments
TGU:
(up the ladder x 6)
6L/6R x 53#/24kg
6L/6R x 62#/28kg
6L/6R x 70#/32kg
Swings:
two-hand swings -- 106#/48kg -- 5 sets of 5 (pre-TGU warm up)
two-hand swings -- 88#/40kg -- 5 sets of 10
hand to hand swings -- 70#/32kg -- 2 sets of 25 (half-turn switch)
hand to hand swings -- 62#/28kg -- 2 sets of 25 (overhand…
Added by J. Stanton on December 18, 2012 at 5:43pm — No Comments
TGU:
(ran up the ladder twice, followed by one more with the heavies)
2L/2R x 35#/16kg
2L/2R x 44#/20kg
2L/2R x 53#/24kg
2L/2R x 62#/28kg
3L/3R x 70#/32kg
3L/3R x 88#/40kg
3L/3R x 106#/48kg
Swings:
two-hand swings -- 106#/48kg -- 5 sets of 5 (pre-TGU warm up)
two-hand swings -- 88#/40kg -- 5 sets…
Added by J. Stanton on December 17, 2012 at 2:22pm — No Comments
TGU:
5L/5R x 62#/28kg
5L/5R x 70#/32kg
5L/5R x 88#/40kg
Swings:
(Tabata sets -- 20 sec on, 10 sec rest x 8 = 4-minute set)
3 sets of 62#/28kg single arm swings -- 88 reps/set -- 264 total reps
66 Hindu squats to round out the day
Added by J. Stanton on December 15, 2012 at 2:35pm — No Comments
TGU:
(ran up, then back down the ladder)
2L/2R x 35#/16kg
2L/2R x 44#/20kg
2L/2R x 53#/24kg
2L/2R x 62#/28kg
2L/2R x 70#/32kg
2L/2R x 88#/40kg
2L/2R x 106#/48kg
Swings:
Started with 2 sets of 20 double outside leg swings with 53#/24kg bells -- then came Jim's input -- and he knows I'll take on anything he throws…
Added by J. Stanton on December 14, 2012 at 3:57pm — No Comments
Feeling a touch burnt-out today -- and had a lot of other stuff to accomplish -- so I hammered out a quick & light workout at home.
TGU:
(The only bells I have at home are a 35#/16kg and a 18#/8kg that I purchased for instructional purposes -- turns out doing a set of get-ups holding onto both at the same time works your grip like mad!)
13L/13R x 35#/16kg + 18#/8kg (53#/24kg…
Added by J. Stanton on December 13, 2012 at 2:13pm — No Comments
This was some serious stuff -- way more challenging than it looked on paper
TGU:
(ran up the ladder, bouncing back and forth between the other weights and The Beast a.k.a. 'Michael Bolton')
1L/1R x 35#/16kg
1L/1R x 44#/20kg
1L/1R x 53#/24kg
1L/1R x 62#/28kg
1L/1R x 70#/32kg
1L/1R x 88#/40kg
6L/6R x…
Added by J. Stanton on December 12, 2012 at 2:32pm — No Comments
TGU:
11L/11R x 70#/32kg
Swings:
(Tabata sets -- 20 sec on, 10 sec rest x 8 = 4 min sets)
Set 1 - two hand swing w/ 70#/32kg - 104 reps
Set 2 - single arm swing w/ 53#/24kg - 88 reps
Set 3 - single arm swing w/ 53#/24kg - 88 reps
55 Hindu squats
Added by J. Stanton on December 11, 2012 at 4:28pm — No Comments
TGU:
2L/2R x 53#/24kg
2L/2R x 62#/28kg
2L/2R x 70#/32kg
2L/2R x 88#/40kg
2L/2R x 106#/48kg
Swings:
30 x 106#/48kg two-hand power swings
25 x 88#/40kg double kb outside leg swings
100 x 70#/32kg single arm swings (50L/50R)
40 x 53#/24kg flips (20 forward/20 backward)
40 x 35#/16kg…
Added by J. Stanton on December 10, 2012 at 11:30pm — No Comments
TGU:
1L/1R x 53#/24kg
1L/1R x 62#/28kg
2L/2R x 70#/32kg
2L/2R x 88#/40kg
2L/2R x 106#/48kg
Swings:
30 x 106#/48kg two-hand power swings
Decided to work some flip skills with heavier bells today . . .
35#/16kg - 25 forward flips, 25 backward flips, 25 L side spins, 25 R side spins
44#/20kg - 20 forward flips, 20…
Added by J. Stanton on December 8, 2012 at 8:06pm — No Comments
TGU:
1L/1R x 53#/24kg
1L/1R x 62#/28kg
2L/2R x 70#/32kg
2L/2R x 88#/40kg
1L/1R x 106#/48kg
Swings:
50 x 53#/24kg flips (25 forward/25 backward)
50 x 62#/28kg hand-to-hand swings
50 x 70#/32kg single-arm high pull swings (25L/25R)
50 x 88#/40kg two-hand swings
25 x 106#/48kg two-hand power…
Added by J. Stanton on December 7, 2012 at 4:05pm — No Comments
6 TGU's (1L/1R) with a 35#/16kg -- I did these as fast as possible, throwing in 5 single-arm thrusters at the top of each rep.
Followed up with 300 Hindu squats (4 sets of 50, 4 sets of 25)
Added by J. Stanton on December 6, 2012 at 1:22pm — No Comments
TGU:
1L/1R - 53#/24kg
1L/1R - 62#/28kg
1L/1R - 70#/32kg
1L/1R - 88#/40kg
1L/1R - 106#/48kg
Swings:
(Trying to mix things up a bit -- came up with this madness)
5 Rounds of . . .
20 x double 53#/24kg outside leg swings
16 x 62#/28kg hand-to-hand swings
12 x 70#/32kg single-hand high-pull swings…
Added by J. Stanton on December 5, 2012 at 2:21pm — 1 Comment
TGU:
1L/1R - 62#
1L/1R - 70#
Added by J. Stanton on December 4, 2012 at 2:03pm — No Comments
TGU:
1L/1R - 70#
1L/1R - 88#
1L/1R - 106#
Swings:
88# x 100 2-hand swings
62# x 100 hand-to-hand swings
44#ers x 100 double outside leg swings
120 Hindu squats
Added by J. Stanton on December 3, 2012 at 8:51pm — No Comments
TGU:
1L/1R - 106#
Swings:
88# x 100 2-hand swings
62# x 100 hand-to-hand swings
44#ers x 100 double outside leg swings
120 Hindu squats
Added by J. Stanton on December 1, 2012 at 8:30pm — No Comments
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