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  #91  
Old 07-24-2013, 11:55 AM
concetta27 concetta27 is offline
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Wednesday 7.24 Day 80 Workout B–2K13 Thermo-30
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
• Start with the general bodyweight warm-up circuit.
• Specific Warm-up Circuit
o Do 6 reps of 1A with 50% of your working weight.
o Do 6 reps of 1B with 50% of your working weight.
o Do 2 reps of 1C.
• Rest only where stated.
1A) Double KB Clean & Press–6 reps-12kg
1B) Narrow-Stance DB Squat–10 reps (3-0-1-0) 20lb/ea
1C) Pull-up–2 reps < of failure (3-0-1-0) Substituted with inverted row-beginner-13-13-13
• Rest 30 seconds and repeat 2 more times.
2A) Goblet Switch Lunge-20 seconds per side-30lb
2B) Elevated Pushup–20 seconds per side
2C) DB Row–20 seconds per side-30lb
• Rest 30 seconds and repeat 2 more times.
3A) Side-to-Side Squat Jump–6 reps per side
3B) X-Body Mountain Climber–10 reps per side
3C) Total Body Extension–15 reps
3D) Stability Ball Pike–10 reps
"Easiest" of the workouts. Shorter rest times=done faster. Much huffing and puffing. Snatches later:16kg-5/ea-8x
Working on a 24 hour fast. Easy when you work late.

Last edited by concetta27 : 07-24-2013 at 07:05 PM. Reason: snatches
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  #92  
Old 07-25-2013, 10:20 AM
concetta27 concetta27 is offline
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Thursday 7.25 Day 81 Off day
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Lazy workout.
Lying hip extensions-20+bird dogs-20/ea+SB roll out-20+lat extension-20-2x.
Snatches later: 16kg-5/ea-8x, 1/ea-1x

Last edited by concetta27 : 07-27-2013 at 12:23 PM. Reason: snatches
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  #93  
Old 07-25-2013, 10:37 AM
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pageboy9 pageboy9 is offline
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Ahh- the Lazy Workout looks nice.

Your copy of "Keep the Change" is in the mail. You know, everyone on these boards has been a part of my ultimate secret weapon for success. Sometimes, following a healthy lifestyle really does seem like a battle. It's great having you as an ally.
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Fitness is Freedom.
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  #94  
Old 07-26-2013, 02:34 PM
concetta27 concetta27 is offline
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Friday 7.26 Day 82 Workout C – Extreme Metabolic Monster
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Do 6 reps of 1A with 50% of your normal weight & do 6 reps of 1B
The MRT Monster
1A) Deadlift–12 reps (2-0-1-1) long bar-25lbs/ea
1B) Pike Pushup–2 reps short of failure (2-0-1-0) 13-13-13
1C) DB Step-up–10 reps per side (2-0-1-) 20lbs/ea
1D) DB Renegade Row–8 reps per side (1-0-1-0) 20lbs/ea
• Rest 1 minute and repeat 2 more times.
• Rest 3 minutes before moving to the 20-10 MRT Monster
The 20-10 MRT Monster
2A) The Punisher–8 rounds of 20-10 with the 10 seconds in low squat position
2B) Chin-up Max–4 rounds of 20-10 Substituted inverted row (beginner)
2C) Pushups Max–4 rounds of 20-10 going to pushup failure in last round
• Rest 5 minutes before moving to the Conditioning Challenge Finisher
Conditioning Challenge
3A) KB Swings(20kg)–30 seconds 21-21-21-21-2 more
• Rest 30 seconds
3B) Burpees(no junp)–30 seconds 12-12-12-12-2 more
• Rest 30 seconds
3C) Jump Rope or Jumping Jacks–30 seconds Jumping jacks
• Rest 30 seconds and repeat 4 more times.
• Record the number of KB Swings and Burpees completed. Beat that each week.
• Rest 5 minutes before moving to the Durkin Death Crawl
4) Durkin Death Crawl–8 reps-12lb DBs
• Rest 1 minute before repeating 2 more times.
I can honestly say this is the toughest of Craigs workouts I have completed. I am not sorry to be finished, and if I never see the Durkin Death Crawl again, I will not be sad. Anyone up for a challenge should give this a try. Highly "recommended". Snatches later:
16kg-5/ea-8x, 1/ea-1x

Last edited by concetta27 : 07-27-2013 at 12:23 PM. Reason: snatches
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  #95  
Old 07-29-2013, 12:07 PM
concetta27 concetta27 is offline
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Saturday 7.27 Day 83
Snatches:16kg-5/ea-8x, 2/ea-1x
Sunday 7.28 DAY 84
Snatches:16kg-5/ea-8x, 2/ea-1x
The end. Nice feeling walking back into the house after completing. Only missed one day in 84, doubled up the next. Nothing like writing down a challenge to keep you at it. Accountability and the desire to finish spur you on when feeling lazy.
Kept mostly dairy and gluten free, minor slips, but have no desire to add them back to my larder. Summer vegetables in full swing, can't eat enough of them. Started strong with not eating in front of TV, fell by the wayside. Must work on that.
Back to workout journals. Deload week. Looking for August's program.
http://forum.ttmembers.com/showthrea...766#post177766

Last edited by concetta27 : 07-29-2013 at 12:27 PM. Reason: link
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  #96  
Old 07-29-2013, 02:43 PM
mocombes mocombes is offline
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Congratulations on your success! I'm with you, accountability really helps keep you moving forward.
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  #97  
Old 07-29-2013, 04:58 PM
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minexdy1013 minexdy1013 is offline
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Congrats on finishing another 84 days, Concetta...
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  #98  
Old 07-29-2013, 06:45 PM
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PeterJankowski PeterJankowski is offline
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Congratulations Concetta. Really inspiring. I found one competition challenging but back to back is just nuts.

Thanks for all your support as well.

See you back in the workout journals.

Pete
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