Thanksgiving Week!

Nov 26, 2010

Workout: P/E

10 min Jump Rope

Then:

5x Wall Squat

10x Squat

5x Goblet Squat @ 24kg

10x Swings @ 24kg

Then:

10x Double KB Snatches

10x Double KB Press/ Push-Press

10x Front Squat

10x Double Swings

10x Push-ups

10x Pull-ups

* 4 Rounds unbroken @ 16kg, if the KB is place down during the first 4 movements the workout is stop.

*Completed in 11:43

Not much time these days to get a workout in, so sometimes even a 12 min workout is going to have to do.

Nov 24, 2010

Workout: Strength IWT

10 min Airdyne @ easy pace

Then:

10x Squat

10x Jump Squat

10x Pike Swings

5x KB Snatches

Then:

Phase 1:

5x Double KB Clean +

2:00min Airdyne/Row @ 95% HR +

3:00min Recovery

3 Rounds. (Rest 5 min after 3rd round which includes the last resting period)

Phase 2:

5x Double KB Front Sq

2:00min Airdyne/Row @ 95% HR +

3:00min Recovery

3 Rounds. (Rest 5 min after 3rd round which includes the last resting period)

Phase 3:

8x Pull-ups

8x Push-press @ 45#/ 35#

8x Atomic Sit-up

8x Ring Dips

8x KB Swings @ 32kg

3 Rounds. Rest 1 min between rounds.

Notes:

Phase 1:

Steve: Double KB Cleans @ 2-32kg/ Row @ (527m, 541m, 540m)

Antonio: Double KB Clean @ 2-40kg/ Airdyne @ (60cal, 52cal, 50cal)

Phase 2:

Steve: Front Squat @ 2- 28kg/ Airdyne @ (39cal, 36cal, 36cal)

Antonio: Front Squat @2-36kg/ Row @ (591m, 570m, 572m)