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30 TGU's. 90 K2E

12KG. X's 6

16KG. X's 6

20KG X's 6

24KG X's 6

28KG X's 6

12KG. X's 6

16KG. X's 6

20KG X's 6

24KG X's 6

28KG X's 6

Added by sofia mckibben on December 30, 2010 at 9:20pm — 1 Comment

TGU'S 9 X 20KG

TGU'S 19 X 16KG

4 MIN SWINGS @ 25 RPM H2H 24KG

4 MIN SWINGS @ 25 RPM 1 HANDED 20KG

4 MIN SWINGS @ 25 RPM H2H 20KG

4 MIN SWINGS @ 25 RPM 1 HANDED 16KG

3 MIN SWINGS @ 20 RPM 1ST SET 2HANDED 32KG

2ND SET 2HANDED 28KG

3RD SET 2HANDED 24KG

FINALLY.... DONE WITH SWINGS FOR THE MONTH!!

Added by sofia mckibben on December 28, 2010 at 11:10am — No Comments

Did 6 rounds plus last 3 weights to finish off the 27. Total swings 540. Only 460 to complete this weeks swings.

1 TGU w/ 12kg 20 swings

1 TGU w/ 16kg 20 swings

1 TGU w/ 20kg 20 swings

1 TGU w/ 24kg 20 swings

1 TGU w/ 12kg 20 swings

1 TGU w/ 16kg 20 swings

1 TGU w/ 20kg 20 swings

1 TGU w/ 24kg 20 swings

Added by sofia mckibben on December 27, 2010 at 9:33pm — No Comments

23 TGU's with the 16kg - 28kg with swings at 23 and 22 RPM for 20 minute. Total of 500 swings

24 TGU's 16kg & 20kg no swings

25th amnesty day

26 TGU's with the 16kg - 24kg with swings at 23 and 22 RPM for 20 minute. Total of 500 swings

1500 swings for the week. 2 days to finish out the last 1000.

24 TGU's 16kg & 20kg no swings

25th amnesty day

26 TGU's with the 16kg - 24kg with swings at 23 and 22 RPM for 20 minute. Total of 500 swings

1500 swings for the week. 2 days to finish out the last 1000.

Added by sofia mckibben on December 26, 2010 at 3:08pm — No Comments

5 ROUNDS

1 TGU W/12KG

1 TGU W/16KG

1 TGU W/20KG

1 TGU W/24KG

100 SWINGS SET 1: 1 HANDED W/20KG

SET 2: H2H W/20KG

SET 3: 1 HANDED W/16KG

SET 4: H2H W/16KG

SET 5: 2HANDED W/24KG (50 REPS) 2HANDED W/20KG (50 REPS)

FINISHED OFF WITH 2 TGU's W/16KG

TOTALS: 22 TGU's 500 SWINGS...

Added by sofia mckibben on December 22, 2010 at 11:01am — No Comments

ON THE 21ST DAY OF DECEMBER COACH BEAUMONT GAVE TO ME.... 21 TURKISH GETUPS AND 250 SWINGS...

TGU's DONE WITH THE 12KG THRU 24KG..

1TGU - 12KG

100 SWINGS (ONE HANDED W/16KG)

2TGU - 12KG & 16KG

75 SWINGS (ONE HANDED W/16KG & H2H W/ 20KG)

3TGU - 12KG, 16KG, 20KG

50 SWINGS (ONE HANDED W/20KG)

4TGU - 12KG, 16KG, 20KG, 24KG

25 SWINGS (TWO HANDED W/24KG)

1TGU - 12KG

2TGU - 12KG & 16KG

3TGU - 12KG,…

ContinueAdded by sofia mckibben on December 21, 2010 at 3:24pm — No Comments

18TH 18TGU's USED THE 8KG THRU 28KG THREE TIMES EACH WITH 25 SWINGS WITH CORRESPONDING KETTLEBELL AFTER EACH GETUP.. TOTAL 450 SWINGS

19TH 19TGU's USED ONLY THE 16KG AND 20 KG WITH 20 SWINGS AFTER EACH GET UP ENDED WITH SLOW HEAVY SET OF SWING 88LB 4 MIN @ 5 REPS PER MINUTE.. TOTAL 400 SWINGS

1750 SWINGS DONE FOR THE WEEK.. 250 TO GO..

TODAY IS AMNESTY DAY

Added by sofia mckibben on December 20, 2010 at 10:59am — No Comments

12/16 16 TGU's 12KG THRU 24KG 400 SWINGS COMBO OF H2H, ONE HANDED AND TWO HANDED

12/17 17TGU's 12KG THRU 20KG 500 SWINGS COMBO OF H2H, ONE HANDED AND TWO HANDED.

BROKE THEM UP INTO 3 TGU's FOLLOWED BY 100 SWING TIMES 5 WITH AND ADDITIONAL 2 TGU's AT THE END

Added by sofia mckibben on December 17, 2010 at 11:28am — No Comments

DID A LADDER TYPE SET OF TGU's AND DIPS N PULL UPS

DID THIS 3 TIMES... ON THE LAST SET ONLY WENT UP TO THE 53LB

1 TGU W/26 1 PULL UP 1 DIP

1 TGU W/35 2 PULL UP 2 DIP

1 TUG W/44 3 PULL UP 3 DIP

1 TGU W/53 4 PULL UP 4 DIP

1 TGU W/62 5 PULL UP 5 DIP

Added by sofia mckibben on December 15, 2010 at 10:49am — No Comments

13 TGU's TOOK IT KINDA EASY TODAY... ONLY USED THE 12KG THRU 20KG 3 TIMES EACH AND A 4TH WITH THE 20KG... 10 MIN OF SWINGS @ 16 RPM ALTERNATED 20KG ONE HANDED AND H2H WITH TWO HANDED W/ THE 28KG.. TOTAL OF 160 REPS FOR 1500 COMPLETED FOR WEEK TWO

LOOKING FORWARD TO A LITTLE VARIETY IN TODAYS WORK OUT.

Added by sofia mckibben on December 14, 2010 at 12:09pm — No Comments

12/11 11 TGU's USED THE 12KG THRU 28KG TIMES 2 ON EACH AND 3 TIMES W/ THE 20KG. 6 ROUNDS 50 SWINGS, 10 PUSH UPS, 10 KNEES TO ELBOWS TOTAL 300 SWINGS

12/12 12 TGU'S 12KG THRU 24KG X's 3 EACH.. BROKE THEM UP WITH 20 SWINGS BETWEEN EACH TGU. TOTAL 240 SWINGS.. WEEKLY TOTAL 1340 ONLY 160 TO GO

Added by sofia mckibben on December 13, 2010 at 11:15am — No Comments

12/7 AMNESTY DAY - KIDNEY INFECTIONS SUCK

12/8 8 TGU 26LB X 2 35LB X 2 44LB X 2 53LB X 2 FOUR 4 MIN SETS OF SWINGS 20 SEC WORK 10 SEC REST.. ONE ROUND WITH THE 62 ONE WITH THE 53.. ONE W/ 44 ONE HANDED AND ONE W/ 35 ONE HANDED... TOTAL OF 400 SWINGS

12/9 9 TGU 26LB X 2 35LB X 2 44LB X 3 53 LB X 2 TWO 4 MIN SETS OF SWINGS 20 SEC WORK 10 SEC REST ONE ROUND WITH THE 62 ONE WITH THE 53 TOTAL OF 200 SWINGS

12/10 10 TGU 26LB X 2 35LB X 2 44LB X 2 53LB X 2 62LB X 2 (YES YOU…

ContinueAdded by sofia mckibben on December 10, 2010 at 11:13am — No Comments

6 TGU..... 2 X 16KG 2 X 20KG 2 X 24KG

DEADLIFTS ...... 235 X 3 215 X 3 215 X 3

PRESSES W/ 24KG 3 X 3

SNATCH SETS W 16KG

5 MIN @ 15 RPM

4 MIN @ 15 RPM

JERK SET W 20KG

4 MIN @ 12 RPM

Added by sofia mckibben on December 7, 2010 at 12:20pm — No Comments

12/3 3 TGU w/ 50 192 SWINGS IN 8 MINUTES.... 86 ONE HANDED W/ 50 AND 86 TWO HANDED W/70

680 DOWN FOR THE WEEK........320 TO GO

12/4 TWEAKED MY BACK WHEN SO I TOOK DAY OFF

12/5 5 TGU W/ 35, 44, AND 53 4 MIN SETS OF SWING X 3 COMBO OF ONE HANDED 44LB, TWO HANDED 53 AND 62 FINISHED OFF THE 1000 SWINGS...

Added by sofia mckibben on December 4, 2010 at 10:30am — No Comments

11/30 deadlifts 225 X 3 200 X 3 200 X 3 PRESSES W/ 53 3 X 3 THEN A FITNESS ASSESSMENT.. RUN 3 LAPS THEN DO 50 SQUATS.. COMPLETED IN 12:42 WILL WORK TO BEAT THAT TIME BY END OF DECEMBER

CHALLENGE TIME

12/1 1 TGU AND 288 SWINGS.. FOLLOWED BY A 3 MIN SET OF LONG CYCLE W/ 44LB AND A 2 MIN SET WITH THE 53

12/2 DEAD LIFTS 230 X 3 205 X 3 205 X 3 ........ 2 TGU AND 192 SWINGS...480 SWINGS DONE FOR THE WEEK.. 520 TO GO..

Added by sofia mckibben on December 2, 2010 at 11:30am — 1 Comment

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