The Cathe Nation

week 12 day 3

Posted 04-22-2009 at 05:35 AM by deanie

**warm up
from Providence

**c&p and pulls
25#kb
5X4/ no rests
all pullups assisted

**swings
35#kb
50 swings/ 20 seconds rest
5 cycles

**tabata
used my white rope

**comments
*good solid workout - total workout time: 45 minutes
*I thought the 50 swings/20 rest was going to be easier than it was

the last cycle of swings I did 10 2handed, and the rest I switched every 5 swings....

deanie

Cathlete

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Comments 0 deanie is offline

week 12 day 2

Posted 04-21-2009 at 05:32 AM by deanie
Updated 04-21-2009 at 03:17 PM by deanie

**warm up
3 minutes on the elliptical

**workout
Gayles version of "fight gone bad"::
3 rounds::
1 minute each exercise
1 minute rest between rounds
*jumprope - used white rope
*kb swings - 20#kb
*box jumps - 10-13-15 (used a 20" box)
*kb flip to squat - 20#kb
*ropes
*my stats in pink

**comments
*fun workout - tough! ropes for a full minute was the hardest!
*I wanted to change...

deanie

Cathlete

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week 12 day 1

Posted 04-20-2009 at 05:36 AM by deanie

YIPPEE!!! week 12 ..... doing the happy dance

!!!

**warm up
2 cycles wall squats/halos/pumps

**c&p and pull ups
25#kb
5 ladders/ 3 rungs/ no rest
1st pull up of every ladder unassisted, the rest assisted

**snatch
30#kb
10r/10l
10 minutes
5 cycles

**ropes
jumped rope: manila rope
30 seconds on/ 30 seconds off
10 rounds

**comments
as usual, good workout...love...

deanie

Cathlete

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week 11 day 6

Posted 04-18-2009 at 07:10 AM by deanie

** warm up
from Providence

**c&p and pullups
25#kb
5 ladders/ 5 rungs/ no rests*
all pullups assisted but the first one

** swings
35#kb
50 swings/ 10 seconds rest
7 minutes
5 cycles

**jumprope
manila jump rope
30 seconds work/ 30 seconds rest
10 rounds

**comments
c&p and pulls:::
* hard today. too much painting this week!!

*I did take a 20 second...

deanie

Cathlete

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week 11 day 5

Posted 04-17-2009 at 08:14 AM by deanie

Stretch Max #1

...arms/shoulders and upper back sore from all the pointing. SM#1 was the best choice for today. My biceps really need some down time!!

deanie

Cathlete

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