kEtTlEbElL wEdNesDaY
- Thread starter deanie
- Start date
deanie
Cathlete
Hi again!
Heres my workout for today
What's the hook?
Posted 08-26-2009 at 08:25 AM by deanie
What’s the hook?
(my stats and weights at bottom in notes)
Buy-in
Scale the deadlift weight as necessary, even if it means just using the bar. The goal is just to get a feel for the hook grip. This also counts as part of your DL warm-up.
603 WOD…
Because sometimes you have to move heavy sh*t two days in a row.
Cash out
Use a barbell, even if it means finding a shorter, lighter one. You’ll get a feel for where you need to grip the bar to keep it from tipping front and back.
NOTES:
buy in: as Rx
WOD: 4X3 @ 145# (added an extra set, because DS was rolling a hockey puck on the wood floors and I was totally distracted!!!
)
cash out: suitcase dl's 3X5 @ 35#
added tgu to the cashout: used barbell:
15# 1l/1r
20# 1l/1r
25# 2l/2r
***really enjoyed this workout- hard work. I especially liked the suitcase dl and tgu with the barbell!!!!
notes for TGU w/BB: watch wrist alignment. had to stop at every "phase" with the tgu to check form. took them slow and easy. FUN!!
============================================
Melissa: Nice to see you back! I have jury duty on Friday. hopefully it will be good and quick. glad you got your schedule figured out
Marcy: sounds like you are really enjoying SS! have fun with NMTZ today!
Gayle: read your blog today. Great workout !!! very impressive weights How are you feeling from BMF? kinda pukeworthy, wasn't it?
Jane: Hope you had a nice run yesterday!
Rhonda: School, ugh, don't even want to think about it! Hope you have a good second day Yeah for getting ETK!! you won't be sorry!!
waves to everyone else!!!
Have a great day gals!!
Heres my workout for today
What's the hook?
Posted 08-26-2009 at 08:25 AM by deanie
What’s the hook?
(my stats and weights at bottom in notes)
Buy-in
- Kettlebell/dumbbell swings x 20 (24K/16K)
- Hook grip practice – barbell DL with a hook grip x 20 (135#/95#)
Scale the deadlift weight as necessary, even if it means just using the bar. The goal is just to get a feel for the hook grip. This also counts as part of your DL warm-up.
603 WOD…
Because sometimes you have to move heavy sh*t two days in a row.
- Deadlifts (DL), 3×3
- Sets across (use the same weight for all three sets)
- Warm up appropriately, and rest at least 3:00 between sets
Cash out
- Suitcase deadlifts (DL), 3 rounds of 5L/5R
Use a barbell, even if it means finding a shorter, lighter one. You’ll get a feel for where you need to grip the bar to keep it from tipping front and back.
NOTES:
buy in: as Rx
WOD: 4X3 @ 145# (added an extra set, because DS was rolling a hockey puck on the wood floors and I was totally distracted!!!
)cash out: suitcase dl's 3X5 @ 35#
added tgu to the cashout: used barbell:
15# 1l/1r
20# 1l/1r
25# 2l/2r
***really enjoyed this workout- hard work. I especially liked the suitcase dl and tgu with the barbell!!!!
notes for TGU w/BB: watch wrist alignment. had to stop at every "phase" with the tgu to check form. took them slow and easy. FUN!!
============================================
Melissa: Nice to see you back! I have jury duty on Friday. hopefully it will be good and quick. glad you got your schedule figured out
Marcy: sounds like you are really enjoying SS! have fun with NMTZ today!
Gayle: read your blog today. Great workout !!! very impressive weights
How are you feeling from BMF? kinda pukeworthy, wasn't it?Jane: Hope you had a nice run yesterday!
Rhonda: School, ugh, don't even want to think about it! Hope you have a good second day
Yeah for getting ETK!! you won't be sorry!!waves to everyone else!!!
Have a great day gals!!
Good morning!
Deanie - Nice, hard workout...very old school! BMF was most definitely pukeworthy. It was hot in my gym, so I was careful to pace myself. My legs are really feeling it from the last two days.
You've mentioned that your brother also does a lot of kettlebell stuff, too. Is he trying to get certified?
Jane - Hope you had a good run!
Rhonda - Good job on getting Providence in. I hope the kids take it easy on you for the rest of week.
Waves to the rest of the gang.
Last night I hit the gym and did:
Buy-in
Limbering up
3x5 Hang squat cleans 45#
1x10 Front squat 45#
WOD
(1) Front Squats 3-3-3-3-3
80-85-89-89-89
(2) The Chief
5 Rounds, AMRAP in 3:00, rest 1:00 between rounds
R2 - 3 rounds + 3PC
R3 - 2 rounds + 3PC, 6PU, 8SQ
R4 - 3 rounds
R5 - 3 rounds
The Chief was hard. I was really spent by the end. I wanted to get in at least 3 full rounds for 5 rounds...maybe next time.
BBL for more personals.
Deanie - Nice, hard workout...very old school!
BMF was most definitely pukeworthy. It was hot in my gym, so I was careful to pace myself. My legs are really feeling it from the last two days.You've mentioned that your brother also does a lot of kettlebell stuff, too. Is he trying to get certified?
Jane - Hope you had a good run!
Rhonda - Good job on getting Providence in. I hope the kids take it easy on you for the rest of week.
Waves to the rest of the gang.
Last night I hit the gym and did:
Buy-in
Limbering up
3x5 Hang squat cleans 45#
1x10 Front squat 45#
WOD
(1) Front Squats 3-3-3-3-3
80-85-89-89-89
(2) The Chief
5 Rounds, AMRAP in 3:00, rest 1:00 between rounds
- 3x Power cleans 83#
- 6x Push ups
- 9x Air squats
R2 - 3 rounds + 3PC
R3 - 2 rounds + 3PC, 6PU, 8SQ
R4 - 3 rounds
R5 - 3 rounds
The Chief was hard. I was really spent by the end. I wanted to get in at least 3 full rounds for 5 rounds...maybe next time.
BBL for more personals.
Last edited:
deanie
Cathlete
hi again!
Gayle: no, my brother is not trying to get certified, he's just an eternal student.Loves to study up on stuff! So totally not like me. I usually let him read the article and give me the synopsis so I don't have to read it!!!LOL Ironically, my younger DS is just like my brother- loves to learn for learning's sake!!! great quality to have, but DH and I just shake our heads and laugh, so totally not like us!! Are you working out today or taking a rest?
waves to everyone else!!
Gayle: no, my brother is not trying to get certified, he's just an eternal student.
Loves to study up on stuff! So totally not like me. I usually let him read the article and give me the synopsis so I don't have to read it!!!LOL Ironically, my younger DS is just like my brother- loves to learn for learning's sake!!! great quality to have, but DH and I just shake our heads and laugh, so totally not like us!! Are you working out today or taking a rest?waves to everyone else!!
lioness
Cathlete
Hi Everyone,
I had a great run yesterday. It wasn't were I wanted to run but since I'm at my parent's all this week, it couldn't be helped.
Here is my workout for today.
Max number of Rounds in 40 minutes100 Jump rope or 200m run
20 swings
20 box jumps or step ups
20 squats
20 slam balls
20 weighted sit ups
Gayle/Deanie ~ Nice workouts!!
Waves hello to the rest of the crew.
Hope everyone has a great day!!
I had a great run yesterday. It wasn't were I wanted to run but since I'm at my parent's all this week, it couldn't be helped.
Here is my workout for today.
Max number of Rounds in 40 minutes100 Jump rope or 200m run
20 swings
20 box jumps or step ups
20 squats
20 slam balls
20 weighted sit ups
Gayle/Deanie ~ Nice workouts!!
Waves hello to the rest of the crew.
Hope everyone has a great day!!
Hi ladies.
Today I did 2 segments of CS. I was going to do a KPC premix but I popped it in and then wasn't feeling it. I may do some cardio tonight. I just ordered the book and DVD from dragon door. I ordered Anthony's download yesterday. I am excited and looking forward to ETK.
Deanie- Nice workout this morning. That's cool that DS just likes to learn for the heck of it. I am like that. Jill of all trades- mistress of none. I will attempt anything as long as it doesn't involve power tools with blades, rollercoasters or bungee jumping.
Gayle- How were your days back at school? Chaotic? I am taking 2 counseling classes and I plan on getting a masters in School Counseling and Professional Counseling.
Jane- Glad you were able to workout yesterday. I hope your week at your parents is as peaceful and pleasant as possible.
Waves to everyone else.
Today I did 2 segments of CS. I was going to do a KPC premix but I popped it in and then wasn't feeling it. I may do some cardio tonight. I just ordered the book and DVD from dragon door. I ordered Anthony's download yesterday. I am excited and looking forward to ETK.
Deanie- Nice workout this morning. That's cool that DS just likes to learn for the heck of it. I am like that. Jill of all trades- mistress of none. I will attempt anything as long as it doesn't involve power tools with blades, rollercoasters or bungee jumping.
Gayle- How were your days back at school? Chaotic? I am taking 2 counseling classes and I plan on getting a masters in School Counseling and Professional Counseling.
Jane- Glad you were able to workout yesterday. I hope your week at your parents is as peaceful and pleasant as possible.
Waves to everyone else.
Good Afternoon!
I did NMTZ this morning for the first time. I used 5# throughout and I didn't have a problem. This is a 7 circuit workout with each circuit done twice. On some things like concentration curls in static squat and deadlifts/hammer curls, I could have used 8s. Overall, I thought it was a good workout although it felt like there was almost a total lack of back work with the exception of plank/renegade rows and supermans. There is lots of core work in this (4 out of 7 circuits) and it's good core work; not just standard crunches. Lots of plank work. I liked the squirms move and felt my obliques working. The front shoulder pressout was a tough move.
As some have mentioned, she was uneven on the sides (in surrenders). I just did the other leg when the circuit was repeated. I didn't like in the warmup how she stops after each exercise. I like to keep moving throughout without stops and starts. I didn't have a problem with the surrenders (most say they have but after doing TGUs with 25#, these weren't that bad although you are doing more reps). This is very much like a turkish get up but without going fully to the floor. I could have gone heavier on these as well. I liked the inner/outer thigh work although it didn't feel as intense as other leg workouts I've done. Best move for me was the scissor kicks which works the inner thighs and core really well.
I felt this was a Slim Series type workout: light weights/high reps with all compound moves although the Slim Series workouts do more reps and are a little bit longer. I didn't find NMTZ as difficult as Slim Series although I use heavier weights with Slim Series. I did, however, find the core work to be much better.
This feels more like an intermediate workout but could be made tougher as you go heavier with weights. 3# (as Jillian suggests) definitely would not have been enough for me to get a decent workout. I got a pretty good workout with 5# but like I said, I could have easily gone up to 8s on quite a few moves. This is the second Jillian workout I've done and she did not disappoint.
Rhonda - Congrats on getting ETK! I hope you like it!
Jane - Hope you have a great workout!
Gayle/Deanie - Great workouts!
Marcy
I did NMTZ this morning for the first time. I used 5# throughout and I didn't have a problem. This is a 7 circuit workout with each circuit done twice. On some things like concentration curls in static squat and deadlifts/hammer curls, I could have used 8s. Overall, I thought it was a good workout although it felt like there was almost a total lack of back work with the exception of plank/renegade rows and supermans. There is lots of core work in this (4 out of 7 circuits) and it's good core work; not just standard crunches. Lots of plank work. I liked the squirms move and felt my obliques working. The front shoulder pressout was a tough move.
As some have mentioned, she was uneven on the sides (in surrenders). I just did the other leg when the circuit was repeated. I didn't like in the warmup how she stops after each exercise. I like to keep moving throughout without stops and starts. I didn't have a problem with the surrenders (most say they have but after doing TGUs with 25#, these weren't that bad although you are doing more reps). This is very much like a turkish get up but without going fully to the floor. I could have gone heavier on these as well. I liked the inner/outer thigh work although it didn't feel as intense as other leg workouts I've done. Best move for me was the scissor kicks which works the inner thighs and core really well.
I felt this was a Slim Series type workout: light weights/high reps with all compound moves although the Slim Series workouts do more reps and are a little bit longer. I didn't find NMTZ as difficult as Slim Series although I use heavier weights with Slim Series. I did, however, find the core work to be much better.
This feels more like an intermediate workout but could be made tougher as you go heavier with weights. 3# (as Jillian suggests) definitely would not have been enough for me to get a decent workout. I got a pretty good workout with 5# but like I said, I could have easily gone up to 8s on quite a few moves. This is the second Jillian workout I've done and she did not disappoint.
Rhonda - Congrats on getting ETK! I hope you like it!
Jane - Hope you have a great workout!
Gayle/Deanie - Great workouts!
Marcy
Gayle- Glad the dust has settled.
Marcy- Thanks! So is NMTZ going to be a part of your regular rotation? What do you do with videos that you don't like?
I am so tired. I don't know if it is because the Goddes of Monthly Misery is on her way out or what. I probably will not do any exercise tonight.
Marcy- Thanks! So is NMTZ going to be a part of your regular rotation? What do you do with videos that you don't like?
I am so tired. I don't know if it is because the Goddes of Monthly Misery is on her way out or what. I probably will not do any exercise tonight.