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11/27 SLOW STRENGTH DAY.. DEADLIFTS 220 X 3 200 X 3 200 X 3
PRESSES W/ 53 3 X 3 PULL UPS 3 X 3 DIPS 5 - 3 - 2
11/28 THIS WAS FUN.. WARM UP WITH 3 ROUNDS 1 TGU, 5 PUSH UPS, 8 GOBLET SQUATS THEN CAME THE FUN...30 sec swing rest 30 sec
30 sec swing 30 sec pushups on kb rest 30 sec
30 sec swing 30 sec pushups on kb 30 sec squats rest 30 sec
30 sec swing 30 sec pushups on kb 30 sec squats 30 sec per hand snatches rest 30 sec
DID THIS 3 TIMES...…
ContinueAdded by sofia mckibben on November 29, 2010 at 8:21pm — No Comments
Added by sofia mckibben on November 27, 2010 at 9:20am — No Comments
11/23 DEADLIFT 215 X 5 195 X 3 195 X 3
I DON'T REMEMBER WHAT I DID... I THINK I WORKED ON THE JERK OR LONG CYCLE FOR A LITTLE WHILE THEN
6 ROUNDS
3L/3R THRUSTERS
15 SWINGS
11/24
LONG CYCLE SETS W/ 35LB FOR WARM UP
4 MIN @ 12 RPM
2 MIN REST
3 MIN @ 12 RPM
2 MIN REST
2 MIN @ 12 RPM
2 MIN REST
2 MIN @ 12 RPM
LONG CYCLE W/ 53LB
2 MIN @ 8 RPM
2 MIN REST
2 MIN @ 8…
ContinueAdded by sofia mckibben on November 26, 2010 at 10:32am — No Comments
11/21 DEADLIFT 245 X 3 225 X 3 225 X 5 ONE ARM SWINGS 50L/50R 40 MAN HATERS ONE ARM SWINGS 40L/40R
11/22 4 ROUNDS.. 50 SQUATS RUN 440 YRDS (4 LAPS)
SNATCHES W/35
4 MIN SET REST 2 MIN @ 14 RPM
3 MIN SET REST 2 MIN @ 14 RPM
2 MIN SET REST 2 MIN @ 14 RPM
2 MIN SET @ 14RPM
Added by sofia mckibben on November 23, 2010 at 8:39am — No Comments
11/18 rest day celebrated a little too!!!
11/19 deadlifts 240 X 3 215 X 3 215 X 3 20 MINUTES ON THE FIELD WITH A SNATCHES ON ONE END AND A COMBO OF ONE HAND SWINGS, SNATCHES AND JERKS ON THE OTHER SIDE...
Added by sofia mckibben on November 19, 2010 at 11:14am — No Comments
11/15 5 MIN TGU WARM UP.. USING THE 35, 44, 53
DEAD LIFTS 230 X 3 210 X 3 210 X 3 PRESSES W/ 53 3 X 3
PRACTICE SNATCHES AND JERKS.. DID 8 MIN OF SNATCHES AND 6 MINUTES OF JERKS
11/16 1 TGU 100 SWINGS 2 TGU 80 SWINGS 3 TGU 60 SWINGS 4 TGU 40 SWINGS 5 TGU 20 SWINGS. THE TGU's WERE DONE WITH A COMBO OF 35LB, 44LB, AND 53LB SWINGS WERE ALSO DONE WITH COMBO OF SAME WEIGHTS AND LAST SET WAS 62LB SINGLE HAND SWING
11/17 DEADLIFTS 235 X 3 210 X 3 210 X 3…
ContinueAdded by sofia mckibben on November 17, 2010 at 12:01pm — No Comments
11/13 5 MIN TGU's DEAD LIFTS 225 X 3 205 X 3 205 X 3 4 ROUNDS 20 SINGLE HANDED SWINGS/ PER SIDE 8 KNE 8 PUSH UPS ON KB's 3 PULL UPS
1/14 CLEAN N PRESS AS WARMUPS 5 MIN TWO HAND SWINGS W/ 62 @ 25 RPM REST 1 MIN 5 MIN GOBLET SQUATS W/35 @ 20 RPM REST 1 MIN 5 MIN PUSH UPS @ 12 RPM REST 1 MIN 5 MIN CLEAN N PRESS @ 8 RPM REST 1 MIN 5 MIN ONE HAND SWINGS FIRST 2 MINUTES SOLID @ 30 RPM RESTED 30 SECONDS.. REMAINDER OF TIME SOLID SWITCHING HANDS EVER 15 REPS
Added by sofia mckibben on November 15, 2010 at 10:59am — No Comments
11/11 WARMED UP WITH MILL PRESSES.. 1ST SET 2 MINUTES SECOND SET 3 MINUTES
3 MINUTE SET JERKS W/ 44 @ 12 RPM
2 MINUTE REST
2 MINUTE SET @ 12 RPM
2 MINUTE REST
2 MINUTE SET @ 12 RPM
2 MINUTE REST
1 MINUTE SET
THEN CAME A COOL 14 MINUTES OF MANMAKERS.... 44LB ON ONE END OF FIELD FOR 1 HANDED SWINGS AND THE 35 AT THE OTHER END FOR SNATCHES.. LAST COUPLE EXCERCISE CHANGED BACK TO JERKS.. I TORE MY HAND
Added by sofia mckibben on November 11, 2010 at 11:03am — No Comments
11/8 SLOW STRENGTH DAY DEAD LIFTS 215 X 5 195 X 5 PRESSES WITH 53 3X3 DIPS 5X3 FOLLOWED WITH SOME OTHER ACTIVITIES I DIDN'T WRITE DOWN SO I HAVE FORGOTEN
11/9 TGU'S FOR WARM UP 3 ROUNDS 30 SWINGS W/62 20 BURPEE PULL UPS (LAST ROUND ONLY DID 15) 10 DOUBLE CLEAN N JERKS W/ 35'S
11/10 SLOW STRENGTH DAY DEAD LIFTS 220 X 5 200 X 5 PRESSES WITH 44 5X3 DIPS 5X3 FOLLOWED BY PRACTICE REPS OF SNATCHES... WAS ABLE TO DO 3 MIN SETS PER HAND BEFORE THE CRAMPING SET IN..
Added by sofia mckibben on November 10, 2010 at 12:31pm — No Comments
11/6 DEADLIFTS 210 X 5 190 X 5 FOLLOWED BY 3 ROUNDS OF 5 REPS DOUBLE 44LB SQUATS AND PRESSES (WAS MORE OF A PUSH PRESS ON THE LAST COUPLE REPS) THEN 10 MINUTE SETS OF SNATCH AND JERK PRACTICE... JUST WORKING ON TECHNIQUE
11/7 WARM-UP 10MIN TGU & PULLUPS THEN THIS REALLY FUN 30 MINUTE WORK OUT...3 ROUNDS
30SEC PER HAND SWINGS
REST 30 SEC
30 SEC PER HAND SWING
30 SEC PUSHUPS
REST 30 SEC
30 SEC PER HAND SWING
30 SEC…
ContinueAdded by sofia mckibben on November 8, 2010 at 8:48am — No Comments
NOV 4 6 ROUNDS 15 SWINGS (70LB) 12 SNATCHES PER SIDE (COMBO OF 35LB AND 44LB) 9 RING PUSHUPS 6 CLEAN N JERKS 3 PULL UPS
NOV 5 RESTED
Added by sofia mckibben on November 6, 2010 at 9:31am — No Comments
YES I AGREE... WAY TOO MANY DAYS OFF BUT BACK WITH A VENGANCE
NOV 1ST WARMUP 4 MINUTE SET OF SNATCHES W/35 10 ROUNDS DOUBLES 5 THRUSTERS, 7 CLEANS, 3 MANHATERS... ALL WORK DONE WITH 35LB BELLS!!! KICKED MY ASS
NOV 2ND WARMUP 5 MIN TGU'S
SNATCHES
4 MIN SET @ 16 RPM 2 MIN REST
3 MIN SET @ 16 RPM 2 MIN REST
2 MIN SET @ 16 RPM 2 MIN REST
JERKS
4 MIN SET @ 12 RPM 2 MIN REST
3 MIN SET @ 12 RPM 2…
ContinueAdded by sofia mckibben on November 2, 2010 at 11:00am — No Comments
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