Saturday, June 20, 2015

6/20/15

TGU work

70# ea arm for 1

New PR: 88# each arm for 1

Workout:
strict helebeth
3 rounds for time
400m run
21 KB swings, 70#
15 ring dips
12 strict C2B pull ups

Time: 16:22
Breathing got tough on 3rd set.
Kb UB
Dips were 7,8 then 3-5s then 5,2,3,2,3
C2b were 6,6 then 3s then 3,2,2,2,1,1,1

Thursday, June 18, 2015

6/18/15

Simple
Warm up
Used 55 for all 3 sets

Workout
35, 55, 55, 55, 35 (10 sets 10 SA)
35, 55, 55, 55, 35 (5x1 ea arm tgu)

Wednesday, June 17, 2015

6/17/15

Simple
Warm up
Used 35 for 1 set, 55 for 2

Workout
35, 55, 55, 35, 35 (10 sets 10 SA)
35, 55, 55, 35, 35 (5x1 ea arm tgu)

Tuesday, June 16, 2015

6/16/15

Simple
Warm up
Used 35 for 2 sets, 55 for 1

Workout
35, 55, 35, 35, 35 (10 sets 10 SA)
35, 55, 35, 35, 35 (5x1 ea arm tgu)

Monday, June 15, 2015

Sunday, June 14, 2015

6/14/15 Pavel Simple Baseline

Pavel's Simple KB workout from his book Simple and Sinister

Simple 
Warm Up
3 rounds not for time:
5 Prying Goblet Squats
5 SF Glute Bridges
5 KB Halos each direction

Workout
Not for time, for power and technique
5x10 Kbs
Then
5x1 TGU each arm

I used 35 as baseline today. Did whole thing in 28:33.
Avg hr 125, peak 163, cals 367, rec 40.

Then I did 50 single arm swings NFT w 35 in 2:34.

Then I did 2x1 ea arm tgu with 53

Them 1x1 ea arm tgu with 70

Body weight 190
Body fat 9%