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  #81  
Old 03-26-2013, 11:08 AM
concetta27 concetta27 is offline
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Location: Budd Lake, NJ
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Tuesday 3.26 Workout B-Phase 3-Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1. Pistol x 10 minutes
-Perform as many Pistols as possible with PERFECT FORM in sets of 3
-Rest only when necessary
-Switch sides after each set of 3 per side
-Your goal is to try to beat your TOTAL number of reps each successive time you attempt the workout. Video of workout says to do ladders, 1,2,3/ea, repeat. I can't do pistols as demonstrated. I am standing on low box, holding on to band attached to wall to get some depth. 14 ladders this week. (+3)
2. KB/Bodyweight Circuit
1. Snatch x 10 per side (switch hands every 5 reps)
2. Goblet Squat x 5
3. Snatch x 9 per side (switch hands after the first 5 reps and then after the last 4 reps)
4. Military Press x 3 per side-push press left. stronger in four weeks I hope.
5. Snatch x 8 per side (switch hands every 4 reps)
6. Goblet Squat x 5
7. Snatch x 7 per side (switch hands after the first 4 reps and then after the last 3 reps)
8. Prisoner Reverse Lunges x 10
9. Snatch x 6 per side (switch hand every 3 reps)
10.Mountain Climbers x 20
11. Snatch x 5 per side (no hand switches)
12. Snatch x 4 per side
13. Snatch x 3 per side
14. Snatch x 2 per side
15. Snatch x 1 per side
12kg KB. 25s rest after presses, then finished. Last snatches were tough, but got through them. Such a good feeling when done.
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  #82  
Old 03-27-2013, 10:02 AM
concetta27 concetta27 is offline
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Wednesday 3.27 Off day
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
A Geoff Neupert goodie:http://chasingstrength.com/kettlebel...short-on-time/)
Double Snatch x 30 seconds
Double Press x 30 seconds
Double Front Squat x 30 seconds
Double Swing x 30 seconds
Thatís 2 minutes of work.
Work: Rest = 1:2, so work is 2 minutes and rest is 4 minutes.
Perform a total of 3 sets.
Used 8kg KBs. Rested for 2 minutes. Nice and winded.
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  #83  
Old 03-28-2013, 10:37 AM
concetta27 concetta27 is offline
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Thursday 3.28 Workout C-Phase 3-Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1. Get Up Practice
-Take 50% of the number of Get-Ups you did in Workout A and divide them into even sets and complete that number of reps
-You must approach todayʼs workout as PRACTICE to allow you to master the specific movements and clean up and technique flaws
14/2=7-3 sets of 2/ea, 1/ea
2. Swing Practice (4 x 25)
20kg KB-100, no rest. Will work on making them more ballistic.
Skipping-3x around track
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  #84  
Old 03-29-2013, 06:07 PM
concetta27 concetta27 is offline
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Friday 3.29 Workout D-Phase 3-Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1. Chin-Ups x 10 minutes
-Perform as many chin-ups as possible within a 10 minute period
-DO NOT go to failure in any of the sets
-Focus on perfect form and performing reps when you are fresh and rested
-Your goal is to try to beat your TOTAL number of reps each successive time you attempt the workout
I did 3 unassisted CU's. Then, using a red band looped first around my left, then around my right knees I did 38 more. 3,2,1,2,1,1,2,1,1,1,1,1,1,1, resting after every l-r set. Hopefully I can do more unassisted by week 4. 10 more than last week. Pleasantly surprised.
2. Clean, Front Squat & Press Ladder
-Perform 5 reps of Cleans, Squats & Presses per side, then...
-Perform 5 reps of Cleans & Squats per side, then...
-Perform 5 reps of Cleans per side
-Rest 60-90s
-Repeat this protocol TWICE in Weeks 1 & 2
12kg KB, 60s rest, 2x
Not as much "push" to press this week.
Skipping around track-2x, rest 60s, 1x, rest 60s, 2x.
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  #85  
Old 03-31-2013, 08:47 AM
concetta27 concetta27 is offline
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Saturday 3.30 Workout A-Phase 3-Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1. Get-Up x 10 minutes
-Perform as many Get-Ups as possible with PERFECT FORM
-Rest only when necessary
-Switch sides after each rep
-Your goal is to try to beat your TOTAL number of reps each successive time
20lb DB-16/ea. Two more than last week.
2. KB/Bodyweight Circuit
1. Staggered Row x 15/side-20lb DB
2. Push-Ups x AMRAP-2-20,20,16,15,13
3. BW Squats x 25
4. Staggered Row x 15/side
5. Push-Ups x AMRAP-2-18,17,12,13,11
6. BW Squats x 25
7. Staggered Row x AMRAP/side-33,30,25,21,20
-Perform the following bodyweight circuit 5 times in Week 3
-Do not rest between exercises
-Rest 1 minute between circuits
I used a conservative weight keeping in mind the total reps.
I thought it would never end. ARGH
!
3. 2-Arm Kettlebell Swings x 100
-Perform 100 2-Arm KB Swings in as few sets as possible
100! I had planned on stopping at 75, but keep on. Seriously winded at end. Hardest workout of the bunch.
Last workout of TT#16. Pictures and essay to follow.
Happy Easter!!! Concetta
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  #86  
Old 04-01-2013, 05:26 PM
concetta27 concetta27 is offline
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Posted entry above.
Thanks everyone.

back in workout forum
http://forum.ttmembers.com/showthrea...t=4902&page=84
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