Workouts Week 10, 2013

March 5, 2013

Single arm swings 80% of February 11, 2013 (340) = 272 = 127.5  per side
Rep plan per side: (3, 5, 5, 20, 15, 10, 5, 5, ) x 2
Time: 17:02

March 6, 2013 – Stomach flu is back in the house.  I don’t think it ever left.

March 7, 2013

Pull ups
6,5,5,4,3

Kettlebell Snatches (18kg) 6 x 30s  : 1:30 minute rest
1 –  15
2 –  12
3 – 13
4 – 12
5 – 13
6 –  13
Total reps: 78

Practise turkish gets ups (20kg) x 5 minutes
Total – 7 wrists were sore and felt fatigued.
move this to the first exercise

Push up alternating variations every 5-10 reps as many as possible in 5:00
Total – 85

March 9, 2013

Pull ups
6,6,5,4,3

Changing my training from strength to volume training (Escalating Density Training)
Alternate between exercises every 3 to 5 repetitions.

Round 1(10 minutes)
Front Squat (20kg) 5×7 = 35
1 leg deadlift: (20kg) 5 x 7 = 35

Round 2 (10 minutes)
Overhead squat (20kg): 5×7 = 35
Swing (24kg): 5×7 = 35

March 11, 2013

Pullups – 7,6,5,4,3

5 repetitions per exercise x 15 minutes
20kg single KB shoulder press = Right = 40, Left = 40
24Kg single KB bent over row = Right = 40 , Left = 35
Pushups 7×5 = 35
Total – 190

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