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My Workouts from 2009 through 2010

In winter 2009/2010 I did ROP with a 20kg bell and survived sleepless nights with a young child. Once spring hit, I transitioned to bike riding, Convict Conditioning, and VWC completing 15:15 with a 16kg at 80 sets of 7/set. Now that it is winter in 2010, I am shifting to ROP with a 24kg KB.

  1. January 8 through 14 2011

    by , 01-17-2011 at 11:56 AM (My Workouts from 2009 through 2010)
    Sat: IC warmup, KB C&P24kg 5Lx3R, 15 sec rest per rung, 1 minute per ladder; VWC 15:15 16kg 8/set 32 sets.

    Sun: CC hor pulls 2x22

    Mon: CC bridges phase 2 2x22; KB C&P 24kg 5 sets of 2r and 2L, 45 sec rest between set. 100 swings in sets of 20, 24kg

    Wed: Z health upper body, 24kg KB C&P 5 sets of 3R,3L 1 minute rest between; CC squats phase 5 2x30; CC knee tucks phase 2 2x24; Sw 24kg 30:30 x3; 2 minute jump rope practice

    Thr: ...
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  2. Week 62: January 1 though 7 2011

    by , 01-17-2011 at 11:53 AM (My Workouts from 2009 through 2010)
    Sun: IC, CB warmup 24kg KB C&P 3Lx3R, 2Lx2R, 15 sec rest per rung, 1 minute per ladder; CC hor pulls 2x20; Sw 32kg 5 min 2H 15 at top of minute

    Mon: IC warmup; 24kg C&P 5Lx1R @45 sec rest; CC squats phase 5 2x22; SN 7 min 20kg 4R,4L at top of minute

    Tu: CC pushups phase 3 2x22

    Wed: IC, KB warmup, CC kneetucks phase 2 2x22; KB C&P 5Lx2R, 30 sec rest per rung, 1 minute per laddr; z health full body; Sw 7 min 30:30 24kg
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  3. Week 61 December 25 through 31 2010

    by , 01-17-2011 at 11:49 AM (My Workouts from 2009 through 2010)
    wed 12/28 AM CC hor pulls 2x15; PM CC pushups phase 3 2x15; CC knee tucks phase 2 2x15; CC bridges phase 2 2x15; CC squats phase 5 2x15; Z health full body; KB practice, jump rope intervals 36:36 x3.
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  4. Week 60: December 18 through 24 2010

    by , 01-12-2011 at 04:09 PM (My Workouts from 2009 through 2010)
    Extreme backoff week due to holiday travel:

    Sat: IC warmup, TGU 24kg 1L,!r x2; CC Hor pulls 2x15
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  5. Week 59: December 11 through 17 2010

    by , 01-12-2011 at 04:08 PM (My Workouts from 2009 through 2010)
    Sat: KB C&P 24kg 1Lx4R, 4Lx3R; CC Hor Pulls 1x20, 1x15; Sw 5Min 32kg, 30:30 2H, 17/set

    Sun: CC pushup phase 3 2x22; CC knee tucks phase 2 2x22

    Mon: IC, CB warmup 24kg C&P 5Lx2R; 30 sec rest after 1st rung, 1 minute after ladder; SN 8 Min 24kg, 4R,4L 20:40; Z health lower body

    Thr: 24Kg KB C&P 3L x3R, 2Lx2R, 30 sec rest per rung, 1 min per ladder; SW 4 min 30:30, Z health upper body
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