deanie
Cathlete
Good Morning
I hope everyone is having a nice weekend! I did Empire State today with the workout shuffle option. I liked it! I also checked to see if it "shuffles" the same way every time, and it doesn't, so I may use this option alot! I also jumped rope during the breaks, didn't know if I was going to make it thru at one point, but I did!
Here's my shuffled workout:
Round 1: warm up: mountain climbers/ Russian twist/ chest presses - 30#
Round 2: lunge cocktail/ side plank/ super Plank - 30#
Round 3: one leg dead lift to a row/ Janda sit-up/ tricep extention - 30#
Round 4: H2H sumo dead lift or plie to releve/ Pull Over to a Get-up Sit-up/ Hot Potatoe - h2h 35#/ 30# sit up/ 30# hot p
Round 5: super Burpee/ Banana Rolls/ Tricep push up
Round 6: suitcase dead lift/ Punch Matrix/ Side snatches - 30#deadlift / 25# side snatches
Round 7: overhead lunge/ figure 8 to a hold/ clean and press - 30#
Round 8: squats/ bottom windmill/ crush curls - 25# squats/ 30# windmill/25#crush (hands were too sweaty to hold bell on crush!!)
Round 9: swings/ half get-up/ suitcase row - 30#
Snatch test: 4 minutes (high pull/ snatch) - 20#
Deadlift: 4X 95#
***comments:
*used 30#kb for all but squats and crush curls- man my hands were sweaty at crush curls, and the 30# is all metal, the 25#kb has vinyl, helps to grab, still had to hold by the horns half way thru!
*used the "workout shuffle" option - FUN!!
*jumped manila rope between rounds - wow does that really change the workout! i was one sweaty mess by the time I was done!! Hard, but I liked it! A definite do again!!
*snatch:
used 20# for 2 reasons:
1- didn't think I could do heavier, I was wiped from the workout and jumprope!
2- really wanted to work on my form, saw MOS this week and want to work on getting my high pull weightless and my snatch.
dead lift::
* wanted to do 5 dead lifts, but 95# was heavy, could only do 4.
====================================
Gayle::: Kudos to you for dead lifting so much!! Dead lifting is hard!
Have a great day everyone!
I hope everyone is having a nice weekend! I did Empire State today with the workout shuffle option. I liked it! I also checked to see if it "shuffles" the same way every time, and it doesn't, so I may use this option alot! I also jumped rope during the breaks, didn't know if I was going to make it thru at one point, but I did!
Here's my shuffled workout:
Empire State
workout shuffle
workout shuffle
Round 1: warm up: mountain climbers/ Russian twist/ chest presses - 30#
Round 2: lunge cocktail/ side plank/ super Plank - 30#
Round 3: one leg dead lift to a row/ Janda sit-up/ tricep extention - 30#
Round 4: H2H sumo dead lift or plie to releve/ Pull Over to a Get-up Sit-up/ Hot Potatoe - h2h 35#/ 30# sit up/ 30# hot p
Round 5: super Burpee/ Banana Rolls/ Tricep push up
Round 6: suitcase dead lift/ Punch Matrix/ Side snatches - 30#deadlift / 25# side snatches
Round 7: overhead lunge/ figure 8 to a hold/ clean and press - 30#
Round 8: squats/ bottom windmill/ crush curls - 25# squats/ 30# windmill/25#crush (hands were too sweaty to hold bell on crush!!)
Round 9: swings/ half get-up/ suitcase row - 30#
Snatch test: 4 minutes (high pull/ snatch) - 20#
Deadlift: 4X 95#
***comments:
*used 30#kb for all but squats and crush curls- man my hands were sweaty at crush curls, and the 30# is all metal, the 25#kb has vinyl, helps to grab, still had to hold by the horns half way thru!
*used the "workout shuffle" option - FUN!!
*jumped manila rope between rounds - wow does that really change the workout! i was one sweaty mess by the time I was done!! Hard, but I liked it! A definite do again!!
*snatch:
used 20# for 2 reasons:
1- didn't think I could do heavier, I was wiped from the workout and jumprope!
2- really wanted to work on my form, saw MOS this week and want to work on getting my high pull weightless and my snatch.
dead lift::
* wanted to do 5 dead lifts, but 95# was heavy, could only do 4.
====================================
Gayle::: Kudos to you for dead lifting so much!!
Dead lifting is hard!Have a great day everyone!
