Saturday 5/2/09 ~ "Helen"

- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time

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Helen has always been one of my most favorite workouts BUT not so much this day. I just was not feeling the run nor the pullups. Next time is bound to be better!

Time: 16:16

"Push/Pull"

After a thorough warmup of progressively increasing weights, perform three rounds of:
- 12 bench press
- 12 deadlifts for weight.
There is no time component to this workout. Recommended rest time between sets is 3-5 minutes.

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Excellent workout.....twelve is a LOT of flippin' reps!! I am very pleased with my performance and am so glad that Coach encouraged me to go higher than I would have on my own.

Bench press: 65/75/75....I would have liked to go higher but my form was lacking tonight.
Deadlift: 165/175/185.....Let me stress again....12 reps is a freakin' LOT!!!!!

Wallball/slamball

4 rounds x 25 reps each for time and weight

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WOW....tough but good workout!! It has been awhile since we have done this workout and being that I struggle with Wallball, I was pretty pleased with my time.

I used a 14# Wallball and a 16# Slamball

Time: 13:16

Press/Front squat

3 rounds for max weight of:
- 3 strict presses
- 3 front squats

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This was a very tough workout for me...coming into the gym tonight, I was not feeling it...I had to wear my glasses because I broke a blood vessel in one eye and it was really red and sore. I hate wearing my glasses to workout....Yuck! Plus Front Squats are something I really struggle with....

Round 1:
We started with the Strict Presses and I started at 65 lbs which felt pretty good.
I also decided to go with 65 lbs on the Front Squat and it also felt amazingly good.

Round 2:
Press: I moved upt to 75 lbs...it was a bit of a struggle but I did it.
FS: Since the 65 lbs felt so good, I decided to go for 90 lbs and it felt really good as well.

Round 3:
Press: I knew I was not supposed to go to failure but had decided to go with 80 lbs and managed to get 1 rep in and stopped because I was pretty sure I was not going to be able to get the other two reps in.
FS: Since I was feeling in the groove and my previous PR was 125 lbs...I decided to go for a new PR of 130 lbs. On my first attempt I did not squat all the way down, so Coach would not count it. On the second attempt the bar felt SO flippin' heavy that I immediately got in my own head but managed to get down and up. On the third attempt I was on my way down and did not think I could get back up, so I dumped the bar which hit a plate and bounced back and hit me in the shin (I have a really pretty bruise there already). That was it, the tears started and I did not think I would be able to finish...I wasn't crying because I was hurt but because I was frustrated and freaked out and just could not imagine doing anymore reps. But Coach had me settle down and I did manage to get in 3 that counted....Whew...what a night!

Power cleans

5-5-5-5-5

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I LOVE Power Cleans.....I can hardly wait for the day that Coach tells me I have the form down!! I feel like I am getting close but NOT close enough.....ARGH!!

50/60/70/75/75

I can hardly wait for next time!!!

Stations Workout

3 rounds x 1 minute stations;
1 minute rest between stations:

- Kettlebell swings (24/16 kg)
- Burpees
- DB goblet squats (40/25 lbs)
- Pullups
- Split Jumps
- Sandbag cleans (75/50 lbs)

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Another new workout, I liked it but I really need to strive to do better next time......

Round 1 ~ 60
Round 2 ~ 72
Round 3 ~ 60

Total: 192

5000/3000 lbs overhead for time

Using any lift and weight, or combination of lifts and weights, move a total of 5000 lbs (men) or 3000 lbs (women) from the floor to locked out overhead in the shortest time possible.

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This was a new workout....I liked it but my time was not great...I don't know how others were getting it done in 6 minutes and under....I will have to try harder next time!

I used a 60 lb barbell doing the clean and push press ~ 50 reps.

Time: 10:07