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Sofia mckibben's Blog (119)

FEB 27 THRU MARCH 2

FEB 27

4 - 4 MINUTE SETS (20SEC WORK 10 SEC REST)

ALTERNATING 62LB SWINGS WITH PUSHUPS

 

FEB 28

50 ALTERNATING REVERSE LUNGES W/ 44LB

50 HAND 2 HAND SWINGS W/ 44LB

50 PUSH PRESS (25L/25/R) W/ 44LB

40 ALTERNATING REVERSE LUNGES W/ 44LB

40 HAND 2 HAND SWINGS W/ 44LB

40 PUSH PRESS (20L/20R) W/ 44LB

30 ALTERNATING REVERSE LUNGES W/ 44LB

30 HAND 2 HAND SWINGS W/ 44LB

30 PUSH PRESS (15L/15/R) W/…

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Added by sofia mckibben on March 2, 2011 at 11:48am — No Comments

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

WORK OUT 1/25 & 26

25TH....  9 LADDERS  45 PRESSES WITH TEH 24KG AND 45 WITH THE 20KG... SWINGS DONE BOTH WITH THE 20KG ONE HANDED @ 20 RPM FOR FIRST 5 ROUNDS THEN DROPPED TO 16RPM FOR LADDER 6 AND 7  AND FINISHED OFF WITH TWO HANDED SWINGS @ 15 RPM W/24KG FOR LAST 2 LADDERS... ACTUALLY LAST COUPLE OF SETS WERE 10REPS..  KILLED MYSELF AND TOOK THE NEXT DAY OFF

Added by sofia mckibben on January 26, 2011 at 10:00pm — No Comments

work out 1/24 and 1/25

1/24  did some random stuff.. started with snatches for one minute per hand (ripped a blister) and had to switch to jerks for minutes followed by 5 K2E.. 12 RPM on the jerks   did 4 rounds of this. kind of a light day

1/25 9 ladders today.  did my 2 and 3 reps of presses with the 24KG and 5 reps with 20KG  one handed swings @ 10RPH for first 5 ladders then had to switch to 2 handed swings @ 15RPM  and last 2 ladders only 10 RPM. KICKED MY OWN ASS TODAY!!!

Added by sofia mckibben on January 25, 2011 at 9:29pm — No Comments

WORK OUT 1/23

7 LADDERS TO 5  ALL PRESSES AND SWINGS WITH THE 20KG..  THINKING ABOUT TRYING 1ST 2 SETS OF PRESSES WITH THE 24KG NEXT TIME...

Added by sofia mckibben on January 24, 2011 at 1:16pm — No Comments

work out 1/21 &m1/22

21st  max rounds in 20mins...  6 dbl kb thrusters w/ 35lb   8 burpees    15 swings w/ 70lb..   completed 6 rounds

 

22nd   6 rounds  12 swings w/70lb  8 double LC clean n jerks with dbl 44lb  4 pullups..  wanted to do more but ran out of time

Added by sofia mckibben on January 22, 2011 at 5:37pm — No Comments

work out 1/19 & 20

1/19 rest day

1/20  5 ladders.. all with 20kg  total 50 presses per arm and 150 swings per arm  then 3 quick rounds of 5 snatches per hand (also with 20kg and 5 K2E)

Added by sofia mckibben on January 20, 2011 at 8:20pm — No Comments

work out 1/17 & 18th

1/17 25 minutes of intensity. 3 rounds of swings pushups goblet squats and long cycle clean and press. Each excersice done for 30 seconds in a progression format.

30 second swing

30 second rest

30 second swing 30 second pushup

30 second rest

30 second swing 30 second pushup 30 second goblet squats

30 second rest

30 second swing 30 second pushup 30 second goblet squats 30 second LC clean n press

Rest 2 minutes and repeat



1/18 8 ladders today.… Continue

Added by sofia mckibben on January 18, 2011 at 10:48pm — No Comments

work out 1/16

warm up 1min per hand push press

              1 min per hand clean

              1 min per hand long cycle clean n push press

 4 rounds 3lap run on soccer field followed by 50 squats..  time 14:13.... a little dissapointed in this time

gonna have to work on that

Added by sofia mckibben on January 17, 2011 at 2:10pm — No Comments

work out 1/13 & 1/15

started a new ladder set

presses and swing  ladders. to 4 today.. 3, 4 ,5 presses swings 1 handed 10 reps per hand  used the 20kg exclusively..  total of 48 presses per arm and 120 swings 1/15 day 2 of ladders... 6 ladders today 60 presses per arm and 180 swings all done with the 20KG

Added by sofia mckibben on January 15, 2011 at 11:27am — No Comments

work out 1/13

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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