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1/10... 21-18-15-12-9-6 reverse lunges w/16kg, ring rows, push ups...
1/11 tabata sets of swings, squats, push ups and knees 2 elbows.. could not keep track of reps.. it hurt too bad...
Added by sofia mckibben on January 12, 2011 at 4:39pm — No Comments
8TH 4 X 2 MIN SETS OF PRESSES 1 MIN LEFT 1 MIN RIGHT @ 13RPM FOLLOWED IMMEDIATELY BY 2 MIN SETS OF 1 HANDED SWINGS AT 30 RPM
9TH 20 MINUTES ON THE FIELD WITH A 16KG FOR SNATCHES AND 20KG LC JERKS.. TRIED TO PRESS THE 28KG... DID IT WITH A LITTLE BIT OF A KNEE BEND ALSO DID A 2 MIN SET OF LC JERKS WITH THE 24KG.. TIME TO START WORKING ON THE S-24 RANKING!! : )
Added by sofia mckibben on January 10, 2011 at 6:03pm — No Comments
warmed up with 3 2 min sets of LC Jerks... 2 sets with the 20kg @ 10rpm 1 set w/24kg @ 9rpm
max rounds in 20 min of
deadlifts 155lb X 5
7 burpee pull ups (backed off to 5 for last 2 rounds)
10 swings 32kg
run 2 laps
completed 4 rounds.. fun workout
Added by sofia mckibben on January 7, 2011 at 10:59am — No Comments
Added by sofia mckibben on January 6, 2011 at 8:51pm — No Comments
1/1 much needed recovery day
1/2 warm up w/ 330yr run 8 rounds 2minute sets of long cycle press w/20kg @ 8rpm followed by 5 pull ups
1/3 100 squats 100 swings 100 pushups 100 ring rows ran 330yrds
1/4 2 4 minute sets of cleans w/16kg @ 16rpm
1 4 minute set of snatches w/16kg @ 16rpm
3 2 minute sets of snatches w/16kg @ 16 rpm
3 2 minute sets of long cycle clean n jerk w/20kg @ 9 rpm
FEELS GOOD TO BE BACK…
ContinueAdded by sofia mckibben on January 4, 2011 at 11:11am — No Comments
Added by sofia mckibben on January 1, 2011 at 12:28pm — No Comments
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
Added by sofia mckibben on December 27, 2010 at 9:33pm — No Comments
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
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