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Lewa

  1. Training Log: November 16th, 2005

    by , 11-16-2005 at 12:00 AM
    12:40-1:00
    5 minutes treadmill Incline 10.0
    15 minutes eliptical

    Franz's Class

    5 minute snatch test --- 104 12 kg

    Sets 1-3
    1. Windmills, 3 each side --- 12kg
    2. Alternating Swings, 10 --- 12kg
    3. Lunges, 5 each leg --- 12kg
    4. Rows, 10 each arm --- 12kg

    Sets 4-6
    1. Single arm presses, 5 each arm --- 12kg
    2. ball rows (ft on ball hugging with ankles, hands on floor alternating ...
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  2. Training Log: November 15th, 2005

    by , 11-15-2005 at 12:00 AM
    10 Minutes Treadmill Incline was at 3.0 --- 1 min walk 4.0 1 minute run 6.0
    20 Minutes Eliptical --- Cardio RPM above 5.3 the whole time
    5 Minute Run on Treadmill 1.5 incline --- First 2 1/2 minutes 5.5 last 2 1/2 Minutes 5.3

    *** I felt like giving up but i stayed with it at thought of Tavarua ***
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  3. Training Log: November 14th, 2005

    by , 11-14-2005 at 12:00 AM
    12:30-1:00
    15 minutes eliptical alternating between level 5 and 6 stayed above 5.5 rpm
    5 minutes treadmill ... 1 minute walk 4.0... 1 1/2 minutes run repeat 5.5
    8 minutes eliptical level 6 stayed above 5.5 rpm

    Franz's Kettlebell class
    Sets 1-3
    1. Dead lifts - 5 total each side 12kg each hand
    2. Double Cleans then alternating presses 5 each arm --- 12kg
    3. Double Clean Squat Double Clean Alternating Lunges --- 3 total

    ...
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  4. Training Log: November 13th, 2005

    by , 11-13-2005 at 12:00 AM
    15 Minutes Step Mill --- Level 7 fat burner
    7 Minutes Eliptical
    5 minute snatches --- 120 total

    Set 1-3
    1. Double Clean -- Double Press 5 Times
    2. Windmills -- 5 times each side

    **Worked out at club la jolla today, their kettlebell weights are not in kg it said 20**
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  5. Training Log: November 12th, 2005

    by , 11-12-2005 at 12:00 AM
    Kettlebell class

    2 sets 1 minute circuits
    1. Rings 1 set Rope 2nd set
    2. Swings --- 16kg
    3. Chin ups
    4. Push-ups on kettlebell
    5. Tire Rotations 3 then pull it all the back to starting position
    6. Clean then press --- 12 kg
    7. Sand Bag Clean --- Lunge backwards each leg
    8. Sit ups with kettlebell --- 8kg -- 12 kg

    4 --- Tire rotations with 300lb tire
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