Dec 21 workout

Noon

Deadlifts

225 x 3

205 x 6

Presses 3 sets of 5 with the 16k

Pullups 3 sets of 5

PM

2 four minute sets

20sec swings 10sec rest

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...

21 TGU's

415 Swings

2,000 DONE FOR THE WEEK!!! YEAAAAAHHHHHHHH!!!!

 …

Dec 20 Workout:

1 TGU

100 Swings

2 TGU

75 Swings

3 TGU

50 Swings

4 TGU

25 Swings

Yesterday,

I did 200 flights of stairs on the Stairmaster to get myself started again, and chose a Cardio-machine (also known as the Devil) because I can study my flashcards and workout at the same time!

12/21/10 WOD

20 Minutes of Stairmaster while studying again - 99 Flights of Stairs.

Warmup:

3 Windmills with 35Lb KB each side.

Workout:

5 Rounds:

1 TGU w/35 LB KB

5 DeadLifts w/…

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,…

Sorry...only got in 8 TGU's today.

BUT I did get in my swings 415.

415 left!

12/19
AMNESTY DAY

12/20
TURKISH GETUPS (20)
16KG-32KG X 4

1-ARM SWINGS - 32KG
16 MINUTES @ 22RPM (352)

2-ARM SWINGS - 40KG
5 MINUTES @ 10 RPM (50)

TOTAL SWINGS:402

WEEK TOTAL: 1,568

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

19 TGU

420 Swings

830 left for the next 2 days-----I CAN DO IT!!!

7 Ladders 1-3 reps: 42 presses with 35 and 26lb KB, 315 swings with 44lb KB.

12-17

Only got in 7 TGU with my wimpy 8lb

12-18

18 TGU

500 swings

750 down

1,250 to go

Swings, Burpees 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15 (ex. 1 swing 1 burpee, 2 swings 2 burpees, etc.) Swings with 44lb KB.  Just doing random stuff in between ladder sets.

 …

5 Ladders 1-3 reps: 30 presses with 26lb and 35lb KB, 255 swings with 44lb KB. Good to be back :)

TURKISH GETUPS (17) 16KG X 4 20KG X 4 24KG X 3 28KG X 3 32KG X 3 1-ARM SWINGS: 12 MINUTES @ 22 RPM WITH 32KG (264) 2-ARM SWINGS: 5 MIINUTES @ 20 RPM WITH 32KG (100) 2-ARM SWINGS: 4 MINUTES @ 10 RPM WITH 40KG (40) 404 TOTAL SWINGS WEEKLY TOTAL: 806

 …

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

16 TGU

250 Swings down for the week

750 more to go!