KETTLEBELLS!!! Black FRIDAY!!! =)

[deanie]

Good Morning!!!

It sounds like everyone had a really nice thanksgiving!
My DH works retail and he was at his store at 5am this morning!! I try and avoid all stores today... and this weekend!

Jane::: Glad your dad is doing well!!

Marcy::: I hope you took the carrot cake home with you!!! yum!

Gayle::: WTG on Murphy!!! whew! I got tired just reading that!

here's my workout for the day!
Snatch the power


Buy-in **subbed tgu 5l/5r 20#kb

• Coach Boz OHS warm-up
• Burgener warm-up
• 10 pressing snatch balance, PVC

[FONT=&quot]
[/FONT]603 WOD – PTP 11
[FONT=&quot]
[/FONT]First, perform 3×5 power snatch (PSn) @ 95/65# (scaled as needed). (Subbed snatch with 35#kb- 3X3) Work on a super-fast third pull and maintaining a bombproof, tight spinal position. Then…
[FONT=&quot]
[/FONT]Deadlift

• Set 1: 3-5 reps 5@160# NNIICE!!
  
• Set 2: 90% of Set 1, 3-5 reps 5@145#

[FONT=&quot]
[/FONT]Press

• Set 1: 3-5 reps [email protected]#
• Set 2: 90% of Set 1, 3-5 reps 5@55#

[FONT=&quot]
[/FONT]Cash out

• Row 3 x 500m *(sub 400M treadmill run)
• Rest exactly 1:00 between each round

NOTES:

**WOD:
Snatched the 16kg bell:
--1X 3: 1/2 snatch
-- 2X3: full snatch
(no wristbands- no blisters- no bruises) form was good!
**very excited about dl'ing 160# and it was easy!!! - should have done 165# today!!
**having the new oly bar does make it easier to dl: easier set up, and not going down as far- so easier to bring it up!!
**cash out: treadmill: ran @ 7.0 all 3 runs


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If you go shopping today, I wish you luck in your endeavors!!

Have a great Friday!!!

 

[Gayle]

Good morning!!

Deanie - Super-mega ^^^5's on the DL's!!!! WTG on the 35# snatches! I'm with you...there's no way I'm hitting any stores today.

Jane - I'm glad your Dad had a good day yesterday. I'm drooling over Oreo cake...and still over Marcy's carrot cake. I'm happy to hear that your ankle is getting better.

Waves hello to Melissa, Rhonda and Marcy.

I think I'm going to do NJCF's WOD today:

Go from 10 reps down to 1
Use a heavy bell.
10/10,9/9,8/8,7/7.....

• Split squat r/l
• Kettlebell Jerk r/l
• One arm row r/l or pull ups

Finish with 10-2 ladder of (Down by multiples of 2):

• sit up and reach
• v-sit
• Russian twist

Have a great day!

 

[lioness]

Hi Everyone!

We are having a very sunny but cool day here in South Georgia. It's a beautiful day for a run but I'm still resting my ankle. I did P90x Shoulder and Arms (about 30 minutes) and then did some kettlebell ab work and 40 hand to hand swings. I finally put a shoe on today with an ankle wrap and it worked fine. Ankle felt great.

I'm heading out to the stores tomorrow. We always adopt a needy family for Christmas so we are shopping for them. We don't do a gift exchange with family anymore. Hopefully we'll be able to get everything we need tomorrow.

Deanie ~ Congrats on the DLs!!! WTG!!!

Gayle ~ Nice workout today.

Waving hello to Melissa, Marcy and Rhonda.