Friday September 11th
Full body joint mobility then easy warm up with squats...
In 3 minutes run 400 m then as many 12kg KB snatches as possible
Rest 1 minute
5 rounds
1:35 - 35
1:37 - 31
1:39 - 24
1:40 - 23
1:36 - 25
Yoga Joint Mobility
Thursday September 10th
Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
(Took it easy) Yoga and joint mobility after
Wednesday September 9th
Rode bike to Gym Condition
3 rounds of 30 on/30 off
20kg swing
12kg 1 legged row
16kg hand to hand
12kg press R
12kg press L
Sumo Dead Lift (Double 20kg)
I think I left something out
Ride Bike Home
30 minutes of Yoga and joint mobility when I got home and was still warm.
Tuesday September 8th
5 min tempo / 3 minutes recovery
x 5
Yahoo! Last week for this.
30 minutes of Yoga and joint mobility
Monday Sept. 7th
Clean and Press
8kg R 12kg L
12kg R 8kg L
1/2/3
Pull Up inbetween each set
20 seconds R/20 seconds L/20 seconds Rest
16kg
10 minutes total
Row 2K
30 minutes of Yoga
Sunday Sept. 6th
Off - felt bad Might have over done it Saturday
Yoga and joint mobility
Saturday Sept 5th
Run 2.5 miles
1/2/3
clean and press ladders
Alternating with Pullups (green band)
8 minutes of 4 16kg snatches R/L on each minute
Row 5K
Run 2.5 miles home
Yoga and joint mobility
Friday Sept. 4th
Off - I think I walked the dog.
30 minutes of Yoga and joint mobility
Friday, September 11, 2009
Thursday, September 3, 2009
Thursday September 3rd
Run 45 minutes. Ended with tempo.
Robby lead me through yoga to help with the hamstring.
Wednesday Sept. 2nd
Gym Condition
3 TGU R/L alternating
2 rounds of
20 swings
4 clean and presses R/L
4 Renegade Rows R/L
5 one leg dead lift R/L
8 snatches R/L
Memory Kettlebell
Tuesday Sept 1st
Intervals
4 x 5 minutes
Total run time 49 minutes
Monday 31st
Kettlebell Snatch Practice
Warm up with TGU into Windmill 5 per side alternating
2 to 4 clean and press ladders same number of strict pulls between each step. 5 sets.
on the minute 4 - 16kg snatches per arm for 5 minutes.
Sunday Aug 30th
1 hour round with short sprint outs.
Saturday 29th
Play around teaching my friend how to swing and press. Wanted to the TGU but the grass was wet. Active recover day really.
Friday Aug 28th
TGUs R/L
5 minutes - As many snatches with 16kg as possible.
100. Oh my I finished the last rep with 2 seconds to spare.
30 minute run with Samson.
Thursday Aug 27th
Off
Wednesay Aug 26th
Gym Condition
5 TGU per side
1 set of 8 different exercises.
then a weighted levels of snatches
8kg right 5
12kg left 5
16kg right 5
(then repeat starting with left)
Keep going until you get to 1....
1 set of 8 different exercises
joint mobility.
Run 45 minutes. Ended with tempo.
Robby lead me through yoga to help with the hamstring.
Wednesday Sept. 2nd
Gym Condition
3 TGU R/L alternating
2 rounds of
20 swings
4 clean and presses R/L
4 Renegade Rows R/L
5 one leg dead lift R/L
8 snatches R/L
Memory Kettlebell
Tuesday Sept 1st
Intervals
4 x 5 minutes
Total run time 49 minutes
Monday 31st
Kettlebell Snatch Practice
Warm up with TGU into Windmill 5 per side alternating
2 to 4 clean and press ladders same number of strict pulls between each step. 5 sets.
on the minute 4 - 16kg snatches per arm for 5 minutes.
Sunday Aug 30th
1 hour round with short sprint outs.
Saturday 29th
Play around teaching my friend how to swing and press. Wanted to the TGU but the grass was wet. Active recover day really.
Friday Aug 28th
TGUs R/L
5 minutes - As many snatches with 16kg as possible.
100. Oh my I finished the last rep with 2 seconds to spare.
30 minute run with Samson.
Thursday Aug 27th
Off
Wednesay Aug 26th
Gym Condition
5 TGU per side
1 set of 8 different exercises.
then a weighted levels of snatches
8kg right 5
12kg left 5
16kg right 5
(then repeat starting with left)
Keep going until you get to 1....
1 set of 8 different exercises
joint mobility.
Wednesday, August 26, 2009
Wednesday Aug 26th
Condition Gym
Bike ride there
Joint Mobility
4 TGU each side 12kg(2)/16kg(2)
The 1 curcuit of
2 hand swings
???balancing row R
???balancing row L
Russian Twists
Clean and Press R
Clean and Press L
Burpee Deadlift
then
8/12/16kg
Sn. R/Sn. L/Sn R going up ladder 5 reps
do the ladder twice so that each arm Sn. each KB
all the way down to 1
Then
Repeat curcuit minus the 2 handed swing
ride bike home and then walk Samson for 30 minutes.
Tuesday Aug 25th
Run Intervals
4x800 with 400 as recovery between sets.
3:25, 3:35, 3:34, 3:33
Total Run time 48 minutes
Monday Aug 24th
Gym Condition
Circuit x 3
2 handed swing
???
Renagade Rows
Russian Twists
See Saw Presses
?? Lunge
Goblet Squats
Alt Swings
(Not in this order, for the life of me I can not remember the order.) I do know Russian Twists were last because some one in the class did Burpees instead.
Bike to and from Also, 3 TGU each side
Condition Gym
Bike ride there
Joint Mobility
4 TGU each side 12kg(2)/16kg(2)
The 1 curcuit of
2 hand swings
???balancing row R
???balancing row L
Russian Twists
Clean and Press R
Clean and Press L
Burpee Deadlift
then
8/12/16kg
Sn. R/Sn. L/Sn R going up ladder 5 reps
do the ladder twice so that each arm Sn. each KB
all the way down to 1
Then
Repeat curcuit minus the 2 handed swing
ride bike home and then walk Samson for 30 minutes.
Tuesday Aug 25th
Run Intervals
4x800 with 400 as recovery between sets.
3:25, 3:35, 3:34, 3:33
Total Run time 48 minutes
Monday Aug 24th
Gym Condition
Circuit x 3
2 handed swing
???
Renagade Rows
Russian Twists
See Saw Presses
?? Lunge
Goblet Squats
Alt Swings
(Not in this order, for the life of me I can not remember the order.) I do know Russian Twists were last because some one in the class did Burpees instead.
Bike to and from Also, 3 TGU each side
Sunday, August 23, 2009
Sunday August 23rd
1 hour 20 minutes
Saturday August 22nd
AM - Kettlebell workshop at Gym Condition - Easy work, most everything I knew. Learned one or two new pointers. Worked on swings (2hand, 1hand, and H2H), TGU (new hip extension), Clean, Press, and squat. Mini 5 minute workout. New joint mobility movements also.
PM - for 10 minutes - 3 - 16kg snatches right and left on top of every minute. Row 2k.
Friday August 21st
Run 50 minutes
Thursday August 20th
Off - long day of teaching and WP potluck dinner that evening.
Wednesday August 19th
KB
1 t0 3 - 12 kg press and pull up ladders 5 times
7 minutes of 3 16kg snatches right and left on top of every minute.
Walked the dog - 45 minutes
1 hour 20 minutes
Saturday August 22nd
AM - Kettlebell workshop at Gym Condition - Easy work, most everything I knew. Learned one or two new pointers. Worked on swings (2hand, 1hand, and H2H), TGU (new hip extension), Clean, Press, and squat. Mini 5 minute workout. New joint mobility movements also.
PM - for 10 minutes - 3 - 16kg snatches right and left on top of every minute. Row 2k.
Friday August 21st
Run 50 minutes
Thursday August 20th
Off - long day of teaching and WP potluck dinner that evening.
Wednesday August 19th
KB
1 t0 3 - 12 kg press and pull up ladders 5 times
7 minutes of 3 16kg snatches right and left on top of every minute.
Walked the dog - 45 minutes
Wednesday, August 19, 2009
Tuesday Aug. 18th
5 minute intervals x 3
Total run time 45 minutes with cool down and recovery.
Monday Aug. 17th
Walked the dog
Sunday Aug. 16th
1 hour 15 minute run
Saturday
Kettlebells
5 min TGU
5 sets of:
5 Deadlift (32kg)
5 Presses (12kg) R/L
Recover
5 sets of:
5 one arm swings 12kg R/L
5 snatches 12kg R/L
5 one arm swings 16kg R/L
5 snatches 16kg R/L
Made it 3 sets with 16 kg snatches and then had to move to 12kg snatches for the entire then.
Grip work
Heavy KB - Hold then rest several times.
Friday Aug 14th
50 minute run
Thursday Aug 13th
Exhausted after teaching 8 classes - Off
Wednesday Aug. 12th
Kettlebells
5 presse R/L
5 Pull ups Green band
for 5 rounds
then
9 snatches R then 9 L
on the minute for 7 minutes
Walked Samson 45 minutes
5 minute intervals x 3
Total run time 45 minutes with cool down and recovery.
Monday Aug. 17th
Walked the dog
Sunday Aug. 16th
1 hour 15 minute run
Saturday
Kettlebells
5 min TGU
5 sets of:
5 Deadlift (32kg)
5 Presses (12kg) R/L
Recover
5 sets of:
5 one arm swings 12kg R/L
5 snatches 12kg R/L
5 one arm swings 16kg R/L
5 snatches 16kg R/L
Made it 3 sets with 16 kg snatches and then had to move to 12kg snatches for the entire then.
Grip work
Heavy KB - Hold then rest several times.
Friday Aug 14th
50 minute run
Thursday Aug 13th
Exhausted after teaching 8 classes - Off
Wednesday Aug. 12th
Kettlebells
5 presse R/L
5 Pull ups Green band
for 5 rounds
then
9 snatches R then 9 L
on the minute for 7 minutes
Walked Samson 45 minutes
Tuesday, August 11, 2009
Tuesday Aug. 11
Run 37 minutes
Monday Aug. 10
Rest Day
Sunday Aug. 9
Buggython 10k Course
53 minutes - total 1 hour and 9 minute run including warm up and cool down
Saturday Aug. 8
Deck of cards
One arm swings and Push Press
Friday Aug. 7
47:?? run to Chandler Park
Thursday Aug
Off
Wednesday Aug 5th
Warm Up TGU
5 rounds of
20 2 handed swings
5 laps around back yard
10 Russian Twists
5 Push Ups
4 rounds
10 Squat Cleans Thrusts
10 Rows
Tuesday Aug 4
4 x 400 repeats
1:50, 1:45, 1:45, 1:42
Total run time 47 minutes
Monday Aug 3
Off
Sunday Aug 2
1 hour run
Run 37 minutes
Monday Aug. 10
Rest Day
Sunday Aug. 9
Buggython 10k Course
53 minutes - total 1 hour and 9 minute run including warm up and cool down
Saturday Aug. 8
Deck of cards
One arm swings and Push Press
Friday Aug. 7
47:?? run to Chandler Park
Thursday Aug
Off
Wednesday Aug 5th
Warm Up TGU
5 rounds of
20 2 handed swings
5 laps around back yard
10 Russian Twists
5 Push Ups
4 rounds
10 Squat Cleans Thrusts
10 Rows
Tuesday Aug 4
4 x 400 repeats
1:50, 1:45, 1:45, 1:42
Total run time 47 minutes
Monday Aug 3
Off
Sunday Aug 2
1 hour run
Saturday, August 1, 2009
Saturday Aug. 1st
Strength Work
Overhead Press
45/5, 65/3, 75/1, 85/1
1/4 Murph
Run 400
25 Pull Ups
50 Pushups
75 Air Squats
Run 400
Time 12:52
Kettlebells
TGUs
4 minutes As Many Swings As Possible
112
Friday July 31
Tabatas
Pull Ups - went for 4 each round
Thrusters 45# - went for 4 each round
Sit Ups - 7 each round
Row - Total of 49 calories
I don't remember if I reach my goal each round or not but my score was 171 in the end.
Thursday July 30
Run to Chandler Park
44:52
Wednesday July 29
Last Kettlebell day.
Demonstrations during class subbed for my workout.
We taught the Russian Twist, Flip Squat Clean, and the Tatical Lunge
Strength Work
Overhead Press
45/5, 65/3, 75/1, 85/1
1/4 Murph
Run 400
25 Pull Ups
50 Pushups
75 Air Squats
Run 400
Time 12:52
Kettlebells
TGUs
4 minutes As Many Swings As Possible
112
Friday July 31
Tabatas
Pull Ups - went for 4 each round
Thrusters 45# - went for 4 each round
Sit Ups - 7 each round
Row - Total of 49 calories
I don't remember if I reach my goal each round or not but my score was 171 in the end.
Thursday July 30
Run to Chandler Park
44:52
Wednesday July 29
Last Kettlebell day.
Demonstrations during class subbed for my workout.
We taught the Russian Twist, Flip Squat Clean, and the Tatical Lunge
Subscribe to:
Posts (Atom)