30-rep Turkish Getups x 3 sets for weight
15 per side; you may not put the weight down until all repetitions are finished
OH....MY.....GOD.....I was stuck in TGU hell this morning. I am truly trying to bond with Turkish Getups but 3 sets of 30....OH NO!!!
It was really kind of sad because I was only using 10 lbs.
1st Set ~ I decided to do all 15 on each side at once....it was okay with my right arm but by the time I was done with 15 on my left, my shoulder was numb.
2nd Set ~ I decided to break them up into sets of 5 but I was so frustrated by the end that tears were beginning to flow. I'm not sure why I was frustrated, maybe because I was going so slow or my form wasn't just right...who knows but I was totally over it and I still had one more Set to go....which only made my need to cry worse.
3rd Set ~ On Cheri's advise (thanks Cheri) I started with my left arm first (my weak arm) so that I could finish up on the right. It actually helped alot and even though my eyes watered (okay I was crying) throughout the last set...I did finish.
I hope we don't have to do this workout again for a long time!
Saturday, February 21, 2009
Friday 2/20/09 ~ "Tabata Something Else"
Tabata intervals applied in turn to:
- Pullups
- Pushups
- Situps
- SquatsFor total repetitions.
Complete all rounds of one exercise before moving to the next; No rest between rounds or exercises.
I actually like this workout, it is tough but fun.....I did not do too badly.
Situps ~ 75
Squats ~ 53
Pullups ~ 49
Pushups ~ 45
Total: 222
Modifications: Mini-bands and incline pushups
Coach informed Ellen and me that he would no longer be allowing partial range of motions in our workouts ie. Pullups....so if he did not see chin over the bar he would not count it....looks like my nickname will be one, as in I will never get past one pullup...I can hear Coach now....one, one, one, one.....OY!!
In reality, I know it will just make me stronger so bring it on....LOL!
- Pullups
- Pushups
- Situps
- SquatsFor total repetitions.
Complete all rounds of one exercise before moving to the next; No rest between rounds or exercises.
I actually like this workout, it is tough but fun.....I did not do too badly.
Situps ~ 75
Squats ~ 53
Pullups ~ 49
Pushups ~ 45
Total: 222
Modifications: Mini-bands and incline pushups
Coach informed Ellen and me that he would no longer be allowing partial range of motions in our workouts ie. Pullups....so if he did not see chin over the bar he would not count it....looks like my nickname will be one, as in I will never get past one pullup...I can hear Coach now....one, one, one, one.....OY!!
In reality, I know it will just make me stronger so bring it on....LOL!
Wednesday 2/18/09 ~ Power cleans
1-1-1-1-1-1-1
I love Power cleans....that does not mean I can do them correctly but I REALLY want to!!
That being said I did 1's for 3 reps....
60/70/80
and then worked on form by doing 3's the rest of the workout....
60/60/70/70
I would have liked to continue going but time would not allow it.
I love Power cleans....that does not mean I can do them correctly but I REALLY want to!!
That being said I did 1's for 3 reps....
60/70/80
and then worked on form by doing 3's the rest of the workout....
60/60/70/70
I would have liked to continue going but time would not allow it.
Tuesday, February 17, 2009
Death by Pullup
With a continuously running clock, perform one pullup the first minute, two the second, three the third, and so on until you cannot complete the prescribed number. Breaks between pullups are permitted, as long as the required number is completed within the minute.
After the "last man standing" fails, there will be a 2 minute rest, followed by a second round. The score is the total number of completed pullups in the workout.
Scale the workout down by using enough assistance to allow approximately 8-12 pullups in a row while fresh. Scale the workout up by adding enough additional weight to limit continuous pullups to 8-12 repetitions while fresh.
I have always like this workout...I did not do as many as I did last time but I think I was pulling a lot harder this time.
Round 1 ~ 14+13 = 118
Round 2 ~ 10 + 9 = 64
Total ~ 182
Modifications: Minis, Low Bar, Jumping
After the "last man standing" fails, there will be a 2 minute rest, followed by a second round. The score is the total number of completed pullups in the workout.
Scale the workout down by using enough assistance to allow approximately 8-12 pullups in a row while fresh. Scale the workout up by adding enough additional weight to limit continuous pullups to 8-12 repetitions while fresh.
I have always like this workout...I did not do as many as I did last time but I think I was pulling a lot harder this time.
Round 1 ~ 14+13 = 118
Round 2 ~ 10 + 9 = 64
Total ~ 182
Modifications: Minis, Low Bar, Jumping
Monday 2/16/09 ~ "Kelly"
Five rounds for time of
- 400 meter run
- 30 box jumps (20/16")
- 30 wallball shots (20/16#)
Oh My Goodness....this was a tough one but I still liked it!
It has the 3 things that I am slowest at....box jumps because of this darn mental block; running, I run like my feet are stuck in cement and wallball shots, although I feel I am getting better at these.
I only finished 3 rounds because of the 30 minute cut off but I am looking forward to doing this one again!
Time: 34:06
- 400 meter run
- 30 box jumps (20/16")
- 30 wallball shots (20/16#)
Oh My Goodness....this was a tough one but I still liked it!
It has the 3 things that I am slowest at....box jumps because of this darn mental block; running, I run like my feet are stuck in cement and wallball shots, although I feel I am getting better at these.
I only finished 3 rounds because of the 30 minute cut off but I am looking forward to doing this one again!
Time: 34:06
Saturday, February 14, 2009
"Randy"
75 power snatches (75#/55#)
For time
As excited as I was about Bench Press...I was just as worried about doing Randy!!
The last time we did this workout...it took me 14:03 to finish and I was only using 45 lbs. It was just so flippin tiring!
This time not only did I use a higher weight but it did not feel half bad (until the end) and I finished in a much faster time!! Woo Hoo!!!
50 lbs
Time: 10:29
For time
As excited as I was about Bench Press...I was just as worried about doing Randy!!
The last time we did this workout...it took me 14:03 to finish and I was only using 45 lbs. It was just so flippin tiring!
This time not only did I use a higher weight but it did not feel half bad (until the end) and I finished in a much faster time!! Woo Hoo!!!
50 lbs
Time: 10:29
Friday 2/13/09 ~ Bench Press
5-4-3-2-1
I was pretty excited about doing Bench Press tonight as I finally feel my form is improving....
5 ~ I started at 75 lbs and it felt really good actually...Coach said the form on my first two was really good, then it kind of deteriorated from there.
4 ~ 85 lbs....again the first two were my best but it still felt good overall.
3 ~ 95 lbs.....it was starting to get heavy and I was starting to think (probably too much) about my next two lifts.
2 ~ 105 lbs x 1.....I only got it up once but it was a PR!!
1 ~110 lbs....No Go....I could not even get it off my chest!
I was pretty excited about doing Bench Press tonight as I finally feel my form is improving....
5 ~ I started at 75 lbs and it felt really good actually...Coach said the form on my first two was really good, then it kind of deteriorated from there.
4 ~ 85 lbs....again the first two were my best but it still felt good overall.
3 ~ 95 lbs.....it was starting to get heavy and I was starting to think (probably too much) about my next two lifts.
2 ~ 105 lbs x 1.....I only got it up once but it was a PR!!
1 ~
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