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

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)

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)

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)

6/15/15

Simple

With warm up

10x10 single arm kbs at 35

5x1 ea arm tgu 35

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%