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  #21  
Old 05-17-2013, 10:57 AM
concetta27 concetta27 is offline
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Friday 5.17 Day 12 Workout C
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1) KB Clean and Press-8 reps-12kg-3,5,4-Double cleans, push press. Tough.
Rest 1 minute and repeat 2 more times.
2A) Goblet Squat 10 reps-12kg
2B) Barbell Row-10 reps-50lb
Rest 1 minute and repeat 3 more times.
3A) DB Curls with Palms-up 10 reps-8kg KB
3B)* 90% Close-Grip Pushups Max Reps-10,10,8,10-Hands in diamond position, elbows tight.
Rest 1 minute and repeat 3 more times.
* Come back up only 90% - this puts more tension on the muscle
16kg snatch-2/ea-1x, 1/ea-4x
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  #22  
Old 05-17-2013, 03:17 PM
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javarino javarino is offline
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Great week buddy keep up the good work!
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  #23  
Old 05-20-2013, 01:50 PM
concetta27 concetta27 is offline
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Saturday 5.18 Day 13
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
16kg snatches-1/ea-4x-rest 60s-1/ea-3x
Sunday 5.19 Day 14
16kg snatches-1/ea-5x-later-1/ea-1x-later-1/ea-2x
Monday 5.20 Day 15 TT Halloween Metabolic Havoc Workout A
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1A) Goblet Bulgarian Split Squat-10 reps per side-20lbs
1B) DB Row-10 reps per side-30lb
1C) DB Incline Press-10 reps-20lb DBs
Rest 60s, repeat 2 more times.
2A) DB Romanian Deadlift-12-reps-40lb DBs
2B) Spiderman Climb Pushup-Max reps-10-8-8-Putting foot down allows me to "cheat" on the way up. Sure that was not the intention.
2C) DB Rear Deltoid Raise-12 reps-10lb DBs-I never get anywhere with these. No wonder I can't do pull ups. Need a concentration program on my back.
Rest 60s, repeat 2 more times.
3A) Stability Ball Rollout-12 reps
3B) Cable chop-10 reps/side-50lbs
3C) Stability Ball Jackknife-20 reps
3D) Bodysaw-15 reps
3E) X-Body MC-10 reps/side
Rest 60s, repeat 2 more times.
16kg snatches-1/ea-4x-rest-1/ea-4x. Wasn't sure I could do all after workout. Concentrated on form. Done.
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  #24  
Old 05-21-2013, 09:28 AM
concetta27 concetta27 is offline
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Tuesday 5.21 Day 16
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
16kg snatches-1/ea-5x-60s rest-1/ea-4x
Bird dogs-20/ea+dead bugs-20/ea+Skipping(2x around track)-2x
12kg snatches-5/ea-1x. Practice
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  #25  
Old 05-22-2013, 11:06 AM
concetta27 concetta27 is offline
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Wednesday 5.22 Day 17 Workout B
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1A) Lunge Jumps - 6 reps per side
1B) Low Box Jumps - 6 reps
1B) KB Swings - 30 seconds-20kg
Rest 1 minute and repeat 2 more times.
2A)*Pull-up Addiction 3 minutes-Can't do pull-ups. Hung on bar, packed and squeezed shoulder blades together.
2B)*Pushup Addiction 2 minutes-44. Rested after every 11, next week every 12.
2C)**Punisher-X 20-10-8x-This will never be easy.
Rest 1 minute and move to 3.
* Do as many reps as possible in the time given
**Do 20 bodyweight squats, followed by a 10-second hold at the bottom position. Do this 8 times.
3A) Burpee 30 seconds
3B) Goblet Squat 30 seconds-12kg
3C) Run in Place - 30 seconds
Rest 1 minute and repeat 2 more times.
Bit tired this am. Punisher really did its job today.
16kg snatches-1/ea-6x-60s rest-1/ea-3x. Form, it is all form. Tired, but a burst of energy at the end.
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  #26  
Old 05-23-2013, 01:12 PM
concetta27 concetta27 is offline
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Thursday 5.23 Day 18
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
16kg snatch-1/ea-3x+Skip around track between rounds-3x
12kg snatch-5/ea-1x. Practice
16kg snatch-1/ea-5x. Finisher
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  #27  
Old 05-23-2013, 01:34 PM
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javarino javarino is offline
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Quote:
Originally Posted by concetta27 View Post
Wednesday 5.22 Day 17 Workout B
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1A) Lunge Jumps - 6 reps per side
1B) Low Box Jumps - 6 reps
1B) KB Swings - 30 seconds-20kg
Rest 1 minute and repeat 2 more times.
2A)*Pull-up Addiction 3 minutes-Can't do pull-ups. Hung on bar, packed and squeezed shoulder blades together.
2B)*Pushup Addiction 2 minutes-44. Rested after every 11, next week every 12.
2C)**Punisher-X 20-10-8x-This will never be easy.
Rest 1 minute and move to 3.
* Do as many reps as possible in the time given
**Do 20 bodyweight squats, followed by a 10-second hold at the bottom position. Do this 8 times.
3A) Burpee 30 seconds
3B) Goblet Squat 30 seconds-12kg
3C) Run in Place - 30 seconds
Rest 1 minute and repeat 2 more times.
Bit tired this am. Punisher really did its job today.
16kg snatches-1/ea-6x-60s rest-1/ea-3x. Form, it is all form. Tired, but a burst of energy at the end.
Great to see your awesome progress, keep it going! the Punisher suck, but they will defiantly get you where you want to be.
__________________
“When you get to the end of your rope, tie a knot and hang on.” – Franklin D. Roosevelt
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  #28  
Old 05-24-2013, 07:48 AM
concetta27 concetta27 is offline
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Friday 5.24 Day 19 Workout C
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1) KB Clean and Press-8 reps-12kg-6,5,5-Double cleans, push press.
Rest 1 minute and repeat 2 more times.
2A) Goblet Squat 10 reps-30lb
2B) Barbell Row-10 reps-60lb
Rest 1 minute and repeat 3 more times.
3A) DB Curls with Palms-up 10 reps-8kg KB
3B)* 90% Close-Grip Pushups Max Reps-12,12,11,10
Rest 1 minute and repeat 3 more times.
* Come back up only 90% - this puts more tension on the muscle
16kg snatch-1/ea-3x-4x. Banging left arm a bit too much. Need to work on form.
Off to NH for weekend. 16kg KB in the car. Limited internet. Happy Memorial Day to us in the US. Thanks to all who serve and have served.
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  #29  
Old 05-24-2013, 04:32 PM
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pageboy9 pageboy9 is offline
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Hey Concetta, Looks like you're rocking the training.

BTW, on the re-feeds, I think I may have to stick with non-trigger foods to make it work- and wine is clearly one of them! (For me at least.)
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Fitness is Freedom.
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  #30  
Old 05-28-2013, 11:42 AM
concetta27 concetta27 is offline
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Saturday 5.25 Day 20
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up-shortened
16kg snatch-1/ea-3x-4x. Outside in drizzle in NH.
Sunday 5.26 Day 21
No snatches-Too late, too cold. Bummer
Monday 5.27 Day 22
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up-shortened
16kg snatches-1/ea-11x. Rest 30 minutes
16kg snatches-1/ea-11x. Make up for Sunday. Both outside at home.
Tuesday 5.28 Day 23 TT Halloween Metabolic Havoc Workout A
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1A) Goblet Bulgarian Split Squat-10 reps per side-20lbs
1B) DB Row-10 reps per side-35lb
1C) DB Incline Press-10 reps-20lb DBs
Rest 60s, repeat 2 more times.
2A) DB Romanian Deadlift-12-reps-45lb DBs
2B) Spiderman Pushup-Max reps-10-10-10-Dumped the climb. No cheating
2C) DB Rear Deltoid Raise-12 reps-10lb DBs-I never get anywhere with these. No wonder I can't do pull ups. Need a concentration program on my back.
Rest 60s, repeat 2 more times.
3A) Stability Ball Rollout-12 reps
3B) Cable chop-10 reps/side-60lbs
3C) Stability Ball Jackknife-20 reps
3D) Bodysaw-15 reps
3E) X-Body MC-10 reps/side
Rest 60s, repeat 2 more times. This is a tough finisher.
16kg snatches-1/ea-5x-2x. 1/ea-2x.
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