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started a new ladder set
presses and swing ladders to 6 today.. 3, 4 ,5 presses swings 1 handed 10 reps per hand used the 20kg exclusively.. total of 72 presses per arm and 180 swings per hand
Added by sofia mckibben on January 14, 2011 at 5:51pm — No Comments
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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
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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!! : )
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I've been forgetting to post.....
Monday:
started ladder sets. tried with the 35lb but could not get that stinkin thing up with my left arm, so did them with the 26lb.
did 3 sets
Tues:
tried a pull-up when I got there and got my chin above the bar and held it there for a couple of sec FOR THE 1st TIME!
21 thrusters
21 burpee-pullups
15 thrusters
15 burpee-pullups
9 thrusters
9 burpee-pullups
That was…
ContinueAdded by Pam Benedick on January 8, 2011 at 8:56am — 1 Comment
1-ARM SWINGS
5 MINUTES 1-ARM SWINGS W/24KG @ 20 RPM (100)
10 MINUTES 1-ARM SWINGS WITH 32KG. 30 SECONDS WORK, 30 SECONDS REST. THIS EQUALLED 15 SWINGS EACH MINUTE. (150)
5 MINUTES 1-ARM SWINGS WITH 32KG. 40 SECONDS WORK, 20 SECONDS REST. THIS EQUALLED 20 SWINGS EACH MINUTE (100)
4 MINUTES 1-ARM SWINGS WITH 24KG. CONTINUOUS SET: 30L/30R; 30L/30R (120 SWINGS)
TOTAL SWINGS: 470
TAEKWON-DO: 17 HYUNGS, BASICS, SPARRING,…
Added by Jim B on January 7, 2011 at 1:30pm — 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
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ContinueAdded by Jim B on January 4, 2011 at 8:30pm — 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
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