KKKettlebell MMMonday

[deanie]

Good Morning

I hope every one had a great weekend. DS9 was/is sick so we spent the weekend in the house. No work for me today, I am home with him....

Jane: Glad you had a great time shopping!!

I figured out, if I go to 12 weeks, I am going to pass my PR of 175#, so I'm not sure what to do, may only do the program for 5-6 weeks now, but I'm bummed....
Here is my workout for today:
PTTP #5

Posted 10-12-2009 at 06:36 AM by deanie
Have deadlift, will travel


Buy-in

• Dislocates and rotational dislocates
• 20 squats
• 20 push-ups
• 20 sit-ups

[FONT=&quot]
[/FONT]603 WOD – PTP 5
[FONT=&quot]
[/FONT]Deadlift

• Set 1: +5# from Friday (July 31st) WOD, 3-5 reps 5@120#
• Set 2: 90% of Set 1, 3-5 reps [email protected] (was supposed to do 107.5- but apparently can't add early in the morning and put on too much weight)

[FONT=&quot]
[/FONT]Press

• Set 1: +2-5# from Friday (July 31st) WOD, 3-5 reps 5@50#
• Set 2: 90% of Set 1, 3-5 reps 5@45#

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

• 3 x 5L/5R, suitcase deadlift
• 1st set @45#, sets 2+3@ 50#

[FONT=&quot]
[/FONT]Check the Byers Gets Diesel link above for coaching cues with the suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.


NOTES:
**perfect monday workout: no jumping around just straight work.
**didn't go too heavy on the suitcase deadlift just like the directions said: last time I did the suitcase deadlift I used 45#, so an improvement today


Have a great day gals,
BBL!!

 

[Farmer]

Hi everyone. I am going to be super busy with school (night) for the next couple of weeks. I have to get homework done and study for the state counselor exam. I will check back starting in November.

I will miss you guys and if I can, I will check in. I will keep exercising as much as possible.

 

[pink_fortitude]

Deanie, I am uberexcited about your pullups this weekend! That is VERY cool!!! Sorry about illness in your house. My boys were sick all weekend and yesterday I was going stir crazy! My youngest is still sleeping and my older DS is just laying on the couch this morning, but honestly that doesn't mean much because he tends to be a bit lazy; I will have to determine if he is just wanting to get out of school. DD went back to school today.

Rhonda, good luck with your studies!!! You will be sorely missed, but I look forward to when you will return to tell us how completely awesome you did!!!!

This am I did Providence as produced. It is too cold to work out even in the garage (40 degrees!) and this was my first time doing a KB workout in front of the tv in a long time - weird! Actually, it feels strange working out inside the house at all, but I guess I had better get used to it since winter is just right around the corner. I did very wimpy weights today, nothing heavier than 20#. Taking that extended break made me lose most of my strength gains, sadly, but I am having fun so that will keep me going!

Deanie, see if you can top all these smilies! ;]

Melissa

 

[lioness]

Hi Everyone,

Deanie ~ Great workout today!! Hope your DS gets well soon!

Rhonda ~ We will miss you! Please check-in when you can.

Melissa ~ It is very strange to workout inside the house. I'm so used to going outside to workout. I have even done Providence outside with my Gymboss although I did miss Anthony!!

Here's my workout for tonight.

Sweaty Balls - (does anyone remember the SNL Skit by the same time?)
Each exercise will be performed with a Medicine Ball. You must carry your med ball with you to each station and perform the given exercise with your med ball. Each station is 1 minute with a 15 sec travel interval. We will be doing 2 rounds.

Chest Press
Push Press
Walking Lunge
Lateral Jumps
Squats
High Step ups
Ball Slam
Sit ups
Broad Jump
50m Sprint


Waves hello to Gayle and Marcy!

 

[mj476]

Good Afternoon!

Saturday I did 1 pullup, 2 chinups and Tracy Anderson's Mat Workout.

Sunday was 4 sets of chinups: 3, 3, 2&3/4 and 2&3/4.

Today was Workout #3 from Amy's Kettlebell Dynamics:

Running Swings with Overhead Swing and turn to do other side - 25#
Row with Palms up - 25# (didn't really feel this - could've used more weight)
3 sets of above
Cardio - bob and weave with hooks

Bottoms up lateral swing - swing side to overhead - 5x each side - 20#
Jump squat holding bell turning 1/4 and back to front - 20#
3 sets of above
Cardio - No hand Turkish Getups

"Lunatic Lunges" (not as crazy as they sound) - bring knee up then lunge to side, bring knee back up, replace and bring other knee up, etc. - 20# for 2 sets and 25# for third set.
Farmer's Walk - used 2 20# kbs - 5x around room - 3 sets
Cardio - Turning Frog jumps (don't remember what she called them but that's the best way I can describe them) - 3 jumps turning 1/4 each time and then come up.

I think I liked this one the least out of the three workouts (probably the least challenging).

I also did the Power Thighs segment from Ultimate Adv. Cardio Barre. This still doesn't seem to get any easier.

Deanie - Great workout! Hope your DS gets better real soon.

Rhonda - We'll miss you. Good luck on your exam!

Jane - It's so nice of you to help out the economy! Looks like a fun workout tonight.

Melissa - I'm sure your strength gains will come back in no time! Hope your boys get better soon.

Waves to Gayle!

Marcy