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  1. Week 67L February 5 through 11 2011

    by , 02-12-2011 at 04:22 AM (My Workouts from 2009 through 2010)
    sat: IC/KB warmup 24kg KB C&P 2Lx4R, 3Lx3R, 15 sec rest per rung 1 min per ladder; sw 32kg 10 at top of minute for 8 minutes

    Sun: CC hor pulls 3x18; CC squats phase 6 2x11

    Mon: CC knee tucks phase 2 3x18, KB C&P 5Lx2R, 30 sec rest per rung, 1 minute per ladder; SN 9 min 4r,4L at top of minute

    Tu: CC Short bridges phase 2 3x18

    Wed AM: z health lower; PM IC/KB warmup; 24KG KB C&P 5Lx3R, 30sec per rung rest; 4 min swing 30:30 20/set ...
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  2. Week 66: January 29 through February 4 2011

    by , 02-12-2011 at 04:17 AM (My Workouts from 2009 through 2010)
    Sat: IC/KB/CB Warmup: 24kg KB C&P 1Lx4R, 4Lx3R; 15sec per rung, 1 minute per ladder; CC hor pulls 3x16

    Sun: VWC 15:15 16kg 8/set 40 sets

    Mon: AM Z Health lower body; CC short bridges phase 2 3x16. PM Ic/KB wamrup z health upper body, 24KG KB 5Lx2R, 30 sec rest per rung, unllimited rest per ladder; CC squats phase 6 2x10, swing 24kg 2H 20:40 12/set x7

    Tu: CC knee tucks 3x17

    Wed: 24kg KB C&P 5Lx3R, 30 sec rest per rung, swing 24kg ...
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  3. Week 65: January 22 through 28 2011

    by , 02-12-2011 at 04:10 AM (My Workouts from 2009 through 2010)
    Sat: Ic,KB warmup, 24KG KB C&P 3Lx3R, 15 sec rest per rung, 1 minute per ladder, feel very week and tired; Sw 3 min, 3 sets of 20 2H swings at top of minute with 24kg, feel very tired, not sure why.

    Mon: CC Hor Pulls phase 2 3x15; 24kg KB C&P 5Lx2R, 20 sec rest per rung, whatever rest per ladder; SN 20kg 10R,10L lots of rest x3

    Tue: CC pushups phase 3 3x15

    Wed: AM z health lower body, CC squats phase 6 2x5; PM CC knee tucks phase 2 3x16; KB C&P ...
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  4. Week 64: January 15 through 21 2011

    by , 02-12-2011 at 04:05 AM (My Workouts from 2009 through 2010)
    Sat: IC,KB warmup, 24KG KB 1Lx4R, 4Lx3R, 15 sec rest per rung, 1 minute per ladder; sw 5 min 30:30 15/set 32kg

    Mon: CC hor pulls 3x15; 24kg C&P 5Lx2R 30 sec rest per rung; Sn 5 min 24kg 4r,4L at top of minute

    Tu: CC bridges phase 2 3x16

    Wed: AM cc knee tucks phase 2 3x16; 30 minute brisk walk, no ROP today, too tired

    Thr: CC pushup phase 3 3x15, squats phase 6 2x5
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  5. 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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