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Em's Workouts
Topic Started: Oct 16 2008, 01:43 PM (1,514 Views)
Wonderwoman Nov 4 2009, 04:23 PM Post #261
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 Monday 2nd November

OHS - 3, 3, 3, 3, 3

20, 27.5, 30, 32.5 (for two sets to work on form)

then

10 med balls cleans
100m run

AMRAP 10 minutes

did 6 sets

This killed!!!

Then 2 minute challenge with sit ups - 61 (a bit less than normal but really concentrating on form).
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Wonderwoman Nov 4 2009, 04:25 PM Post #262
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 Tuesday 3rd November

Deadlifts

1 x 20!!!

Did this at 60Kg, which I felt, but did OK

then death by pull up

in each minute, the following pull ups (which I did banded to build strength).

minute total
1 1
2 3
3 6
4 10
5 15
6 21
7 28
8 36
9 45
10 55
11 66

Not too bad.
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Wonderwoman Nov 8 2009, 02:58 PM Post #263
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 Friday 6th November 2009

Happy hour

3 box jumps
3 cleans (25K + wood)
1 set each minute for 15 minutes

OK, need to go heavier/do slightly more

then inversion practise on handstands
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Wonderwoman Nov 8 2009, 02:59 PM Post #264
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 Saturday 7th November 2009

Helen for the Royal Marsden

21 swings (16Kg)
12 pull ups
run 400m

3 sets for time
17:47

must remember to practise hips in pull ups
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Wonderwoman Nov 18 2009, 09:34 AM Post #265
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 Monday 9th November 2009

Back squats 3, 3, 3, 3, 3
25, 30, 40, 50, 60

3 STCat
5 box jumps
7 deadlifts at 60Kg

AMRAP 10 mins

5 sets plus one STC
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Wonderwoman Nov 18 2009, 09:35 AM Post #266
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 Tuesday 10th November 2009

Deadlifts 3, 3, 3, 3, 3
60, 70, 75, 80, 85

then Blue Collar
row 500m
30 hammer swings
5 sets

17:33 - good time, evil workout ;)
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Wonderwoman Nov 18 2009, 09:36 AM Post #267
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 Wednesday 11th November 2009

Tabatta something else

8 rounds: 20 seconds on, 10 off - of:

pull ups (banded kipping) - 29
sit ups - 83
press ups - 70
squats - 103

Total = 185
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Wonderwoman Nov 18 2009, 09:37 AM Post #268
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 Saturday 14th November

1 hour of the big nine practise with Miles, to help him swot

Still finding this really useful to polish off those little rough edges. Nice

B)
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Wonderwoman Nov 18 2009, 09:39 AM Post #269
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 Monday 16th November 2009

Thrusters 1, 1, 1, 1, 1, 1, 1

20, 25, 27.5, 30, 32.5, 35, 40

then half Angie

50 pulls ups (banded kipping)
50 press ups
50 sit ups
50 squats

9:48

Whooped Anton at this even though kipping still a little slow. Bands helping to develop hip movement, but do now have band rash all over my abs. Luckily boyf not suspicious as injury looks well dodgy!! LOL. Bless :$
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Wonderwoman 53 minutes ago Post #270
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 Wednesday 18th November 2009

Dirty 37 (Jo's birthday)

37 box jumps
37 jumping pull ups
37 swings
37 lunges
37 knees to elbows
37 push press
37 back extensions
37 wall ball
37 burpee
37 double unders

23:50

I've been wondering why my shoulders hurt, and now I've had a look at this again, I think I know why.....
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Wonderwoman 51 minutes ago Post #271
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 Friday 20th November 2009

DU practise with Karl, was lovely to see him again and he had some fab tips as well B)

then nasty girls

7 muscle ups
10 hang power cleans
50 squats

3 sets

13:28

25Kg for the hangs, need to go heavier as I hit my own chin (!) and also have been working on the progression for the muscle up, which is MUCH better than before, but still needs some more work.....
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Wonderwoman 47 minutes ago Post #272
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 Saturday 21st November 2009

SPEAR course

Great fun and I'd forgotten how much I missed combat practise.

Bit bruised, but learned LOADS.

:$
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