Workouts Week 9, 2013

February 26, 2013

Single arm swings 75% of February 11, 2013 (340) = 255 = 127.5 (128) per side
Rep plan per side: (3, 5, 20, 15, 10, 10) x 2
Time: 16:16

February 27,  2013 
3 minute snatch (18kg)
Total reps: 48 (51 last time)

1 round
50x Push-ups
10x Burpees
50x McGill Crunches
10x Burpees
50x Air Squats
Time: 7:19
I planned to complete the rest of the work out, below, but was feeling very fatigued.  I am still coughing since having my cold over a week ago.  Maybe I am still fighting it. I’ll do a variation of this workout later this week
10x Burpees
50x Body rows
10x Burpees
Time

February 28, 2013
Lower body conditioning

Ladder 5 , 10, 20 (10minutes)
Goblet squat (18kg)
Kettlebell swing (18kg)
Rounds: 2 rounds

March 1, 2013

Reverse Ladder – Pull up 6,5,4,3,2
Burpees – 10,10,10,10,10
Time: 7:25

Swing ladder 5,10,15 (18kg) alternate with Goblet squat  reverse ladder  (18kg) x 2
Time 7:50

C&P (18kg) – 5,10,15 alternate arm with each set (ie. left 5, right 10, left 15, right 4,left 10, right 15 etc x 2
Time: 7:33

March 2, 2013

As a goal for the next 6 weeks I am going to try to increase my volume for strict pull-ups. I am going to follow this program http://www.strongfirst.com/blog/who-says-women-cant-do-pullups/

Pull ups – 6,5,4,3,3

Kettlebell Snatches (18kg) 6 x 30s  : 30-1 minute rest
1 – 15
2 – 13
3 – 10
4 – 12
5 – 11
6 – 12
Total reps: 73

Practise turkish gets ups (20kg) x 5 minutes
Total – 9

Push up alternating variations every 5 reps as many as possible in 5:00
Total – 74.5

March 4, 2013

Pull ups – 6,5,4,4,3

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