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Sofia mckibben's Blog – February 2011 Archive (10)

TAKING TIME OFF

this 2 and 3 days off in a row is killing me.. my motivation is down.. my attitude is shitty (I can say that right) and I just feel like CRAP!!  Time to pull my head out and make it count!!

Added by sofia mckibben on February 28, 2011 at 2:42pm — No Comments

WORK OUT 2/21 & 22 & 23

2/21 8 rounds

12L/12R snatches did 5 rounds w/16kg and 3 rounds w/20kg

8 burpees and

5 knees to elbows

 

2/22  TGU's, pull ups, dips/ring push ups  TGU's done w/12KG thru 28KG

RAN THRU THIS TWICE

1 TGU 12kg 1 pull up 2 dips/ring push up

1 TGU 16kg 2 pull up 4 dips/ring push up

1 TGU 20kg 3 pull up 6 dips/ring push up

1 TGU 24kg 4 pull up 8 dips/ring push up

1 TGU 28kg 5 pull up 10 dips/ring push up

2/23  20…

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Added by sofia mckibben on February 23, 2011 at 12:00pm — No Comments

work out 2/14 to 2/16

i have forgotten what i did on monday....  hmmm  i believe it involved minute sets of LC jerks with the 24kg and swings.. 

2/15... off day

2/16.. the "quotient" test..  consisted of 6 minute continuous sets (no putting down the bell) of several different excercises.. I used the 16kg and 20kg for the excercises.. 

- Cleans

- Half snatch

- Jerks

- LC press

- Push press..

 

last time I did this I scored a 708  this time I scored…

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Added by sofia mckibben on February 17, 2011 at 8:58am — No Comments

work out 2/12 & 2/13

2/12   warm up with TGU's alternated with pull ups  2x16kg  2x20kg  1x24kg

10 man haters w/16kg

10 pull ups

9 man haters

9 pull ups

8 man haters

8 pull ups

7 man haters

7 pull ups

6...5...4...3.. 2.. 1.. 

 

2/13  warm up with TGU's alternated with  2x16kg  2x20kg  1x24kg

5 rounds

30 swings

20 burpees

20 situps

run 400 yards..

Added by sofia mckibben on February 14, 2011 at 10:57am — No Comments

work out 2/10

warm up with TGU's and pullups 

100 reps of each

ring pushups

squats

ringrows

swings w/28kg

Added by sofia mckibben on February 11, 2011 at 8:02am — No Comments

work out 2/7 & 2/8

2/7  warmup TGU's alternated with pull ups  2 x 16kg   2 x 20kg  1 x 24kg

max rounds in 20 min (7 rounds completed)

3L/3R clean - squat - press w/24kg

15 swings w/ 28kg

 

2/8 warmup TGU's 2 x 16kg   3 x 20kg 

3 rounds

30 sec swings @ 18rpm

30 sec rest

30 sec swings @ 18rpm

30 sec push ups @ 14rpm

30 sec rest

30 sec swings @ 18rpm

30 sec push ups @ 14rpm

30 sec squats

30 sec rest

30…

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Added by sofia mckibben on February 9, 2011 at 1:16pm — No Comments

WORK OUT 2/6

WARM UP W/ TGU'S ALTERNATED WITH PULL-UPS  16KG X 2  20 KG X 2 AND 24KG

 

10 min continuous snatches with the 16kg.. did not set it down and swithced hands every minute.. not an exact count but i think my total was right about 190

 

6 min LC clean and press w/20kg hand switched every minute @ 8 rpm

 

6 min jerks w/20kg first set 90sec  second set @ 60 sec and last set @ 30 sec.. averaged 12rpm

Added by sofia mckibben on February 7, 2011 at 1:58pm — No Comments

WORK OUT 2/5

WARM UP 10MIN TGU'S

5 ROUNDS

1MIN PRESS PER ARM W/20KG

1MIN REST

1MIN SWINGS (1ST ROUND TWO HANDED WITH THE 28KG @ 30RPM LAST 4 ROUNDS 1HANDED W/20KG @ 24RPM) 

REST 2 MIN

Added by sofia mckibben on February 5, 2011 at 7:01pm — No Comments

feb 3rd

5 TGU's with

2 x's 16kg

2 x's 20kg

1 x's 24kg

 

4min LC clean n press w/ 20kg

 

2 rounds 20 pull ups (first 5 back to back) other 15 broken up 2 round with assist

               20 dips

               60 snatches (30L/30R) until I ripped my palm open... dumb ass

1 round 20 pushups on KB  20 ring rows  20 swings w/24KG

Added by sofia mckibben on February 4, 2011 at 12:14am — No Comments

OMG!! I HAVEN'T POSTED SINCE THE 26TH!!

So I don't remember everything I've done.. I do remember I took the 28th and 29th off.. I finished my ladders off using the 24kg for reps 2 and 3 and the 20kg for 5 reps..  I did some random stuff on the off days.. apparently school is starting to interfere with my posting!! I'll try to keep up again.

Added by sofia mckibben on February 3, 2011 at 3:25pm — No Comments

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