Terror and Death Workout

Tuesday nights class was the WORST KB class ever. It wasn't supposed to be but I think the humidity just about did us in. I swear I was green 45 minutes in.

First we set up two KB's about 40 yards apart. On one end a medium KB (I used a 20 Kg), on the other end a normal KB (I had a 12 kg.)

Start on the light end with alternating reps (one rep right, alternating swing, one rep left) 20 per arm (thats 80 reps total with the swings in between).

Cleans (alternating 20 reps per) run 40 yards do 50 swings run 40 yards back.
Clean & Press (alternating, 20 reps per) run, do the swings, run back.
Snatch (the same) run, so the swings, run back.
1 arm clean and squat (the same) run, do the swings, run back.

Repeat.

Earlier in the day I ran 2 miles in 18 minutes.

Been Busy

During Marc's surgery I didn't do much. And my energy last week was slow so I didn't accomplish a whole lot.

Saturday, May 1

KB class - w/ a 12 kg we did 10 walking swings (to parallel) and then 5 squats. We did 3 rounds of this then took a break. We did it for about 1/4 a mile in 1 hour. It was hard.

After that I had time to kill before my next client so I went out and pulled the sled. I had the light sled with 40 lbs. My goal was to do 6 laps but I ended up doing 10. The book I was listening to was good so I just kept going.

Monday, May 3

I ran this morning for 35 minutes. Then with marc we did upper body sled. I had 10 lbs. on my sled and we did 1 lap with reps and 1 lap of static work. We ended up going around 5 times - so almost 2 miles.

I have missed a few...

Friday - 4/16/10
No cardio as I was pooped.

Strength Training - heavy bench
we worked up to 135 raw which I got easily for the first time in my life. Then i tried 145 raw and missed it 3 times. Finally marc pulled out the squishy pad (it gives when you sink the bar in your chest so you get the mental help of a pad but you still have to press it about as far) and I got it easily. After that we just did assistance work which I can't remember.

Saturday - 4/17/10
I came in early to run and did 3.2 miles in 30 minutes. I made the mistake of taking my fat burner before running which I never do. The extra energy made me push hard on the treadmill and when I was done I felt ill. Didn't do much of KB class.

Here is what they did in class, it took the whole hour:
1 swing, 1 squat
2 swings, 2 squats,
3 swings, 3 squats
...all the way to 25 of each.

Monday - 4/19/10
I tried to do a 5 mile run but got bored with running slowly and did the elliptical instead. I know I can run 5 miles I am just having trouble doing it. Ended up with a combined 50 minutes of cardio.

Strength training -
Lat Pulls with different hand grips on the new Spud, Inc. lat pull down bar. 5 sets w/ 60 lbs. 10 reps.
Sit-up/Push up combo: 5 of each, then 6 of each to 20
Sandbag between the leg throws and sandbag load and squats until the end of the hour.

Tuesday - 4/20/10
I came in early to run this morning and did 3.2 miles in 29:45. Not to bad for a fat girl.

Tonight is the 1,000 rep challenge + 1 mile run. This is only the second time we will have tried it with the run so hopefully at least 1 person will complete it all.

Thursday

AM -

My client wanted to pull the sled so I pulled it with her. I had 40 lbs. and we did 6 laps. The first 4 were constant but then we had to rest occasionally. After the 6 laps we ran a lap (I was trying to wear her out).

Don't know what we will do tonight. I am sore all over so I have to come up with a KB workout that doesn't use any muscles...can I do it?

Last night and Today

Tuesday's KB class -

I resurrected a class from last year that I want to work on. You have 6 KB exercises - 2H swing, 1H swing, H2H swing, clean, clean & press and the snatch. The goal is to do 100 reps of each exercise with 1 run lap in between. If we get it all in then it ends up being 2 miles running and 600 KB reps. We only got 400 and 4 laps last night but we have all summer to work on it.

Wednesday's Training -

For cardio I did 55 minutes on the elliptical with the 30 lb. weight vest. Tiring but not very hard.

For strength training our new PT intern got her first taste of the Lung breaker. The stretch behind the gym is about 60 yards so we alternated pushing the prowler down and back and lunging down. My workout ended up like this:

180 yards w/ Lung breaker
60 yards lunging
3 times

then I ended on one more 180 yard sprint with the Lung Breaker. we felt very tired at the end of it all.

Tomorrow one client wants me to pull the sled with her so away we will go to see how many laps we get.

Saturday and Monday

Saturday - KB Class

We had a ton of people and just barely enough KB's. Everyone had 3 KB's a light, medium and heavy bell. I used a 12 kg, 20 kg and 24 Kg.

Set 1 & 2 - 10 snatches with the 12 Kg, 5 snatches with the 20 kg and 2 snatches with the 24 kg
Run a lap (1/3 a mile) after each set

Set 3 - Dead snatches with the same rep scheme with a run lap afterwards

Set 4 - Dead high pulls, same rep scheme, run a lap.

I wanted to work on their "hip pop" and their ability to overcome the big weights. That is why the dead stuff. I have found though that they can't grasp the "dead" work until they have done some regular snatches with swings, hence the first few sets. Also, I did the high swings second because if I had done them first they would have been too tired to do the full snatch at the end. Everyone was pretty beat up when we were done.

Monday - Cardio and Strength Training

I was going to run this morning but my ankle is locked up so I didn't think that was a good idea. Instead I did 35 minutes on the stair climber and 25 minutes on the elliptical and read my book.

For training Marc had us do this circuit:
Squat press on the Body Systems Squat Machine - 8 reps
Suspended Push-ups - 8 reps
DL w/ 154 KB type thing - 5 reps
Reverse Bench w/ 20 lbs. - 8 reps
Step ups on a high box pressing 10 lbs. overhead - 5 reps a leg
DB flys w/ 12.5 lbs - 15 reps
Low, sumo, bodyweight squats under a bar - 10 a leg

We did the circuit through about 5 or 6 times in an hour.

Thursday KB Class

There was a storm threatening so I didn't want to go outside. Here is what I came up with. Really the sky is the limit with this kind of workout, it was super hard. I used a pair of 12 kg, the rest of the girls uses 8's and the one lone male used a pair of 16's

Set 1: 5 double front squats
Set 2: Repeat set 1 and add 5 double overhead press
Set 3: Repeat sets 1 and 2 and add 5 pushups on the KB's
Set 4: Repeat sets 1-3 and add 5 double suitcase DL's
Set 5: Repeat sets 1-4 and add 5 double bent over rows
Set 6: Repeat sets 1-5 and add 5 double stationary lunges on the left leg
Set 7: Repeat sets 1-6 and add 5 double stationary lunges on the right leg
Set 8: Repeat sets 1-7 and add 5 floor presses on the left arm
Set 9: Repeat sets 1-8 and add 5 floor presses on the right arm
Set 10: Repeat sets 1-9 and add 5 double front raise swings
Set 11: Repeat sets 10 back down to 1

We still had a little time left so we ended on 25 snatches per arm.