The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Tab Content
No Recent Activity
About Lizanneh

Basic Information

Date of Birth
December 28, 1974 (42)
About Lizanneh
Biography:
HKC certified. I train with Michelle Gabriel, RKC
Location:
Downingtown, PA
Occupation:
Financial Analyst

Signature


Statistics


Total Posts
Total Posts
45
Posts Per Day
0.02
General Information
Last Activity
07-11-2010 07:23 PM
Join Date
10-10-2009
Referrals
0

2 Friends

  1. canuckgal canuckgal is offline

    Member

    canuckgal
  2. Randy Hauer Randy Hauer is offline

    Banned

    Randy Hauer
Showing Friends 1 to 2 of 2
View Lizanneh's Blog

Recent Entries

4/19 Gym workout - swings and squats

by Lizanneh on 04-19-2010 at 07:27 PM
Joint mobility warmup & 8kg halos

Did four times
1. Static stomp deadlift - DB 12kg, hold 10 sec at top x3
2. DB 12kg Swings x10
3. Towel 16kg swings x 10
4. Rest

2H swings 16kg x 15 - 4 sets

Squat complex:
12kg 1 GSQ, hold 1 sec
12kg 2 GSQ, hold 2 sec on the last rep
12kg 3 GSQ, hold 3 sec on the last rep
12kg 4 GSQ, hold 4 sec on the last rep
rest
12kg 5 GSQ, hold 5 sec on the

Read More

Categories
Uncategorized

4/18 Session with Kevin Gabriel

by Lizanneh on 04-19-2010 at 07:22 PM
TGU:

20 minutes naked TGU practice and coaching

Sets of 10 Swings w/ 16kg
Drive through heels
Tension in backswing
Kneecaps up
Categories
Uncategorized

4/13 Personal Training with Phil Scarito

by Lizanneh on 04-19-2010 at 07:10 PM
I took far too many notes to post them all here. Highlights:

Deadlift 24kg - single 24kg and double 12kgs
Sets of 5 deadlifts, form checks
Static stomp deadlifts
Lots of notes and tips on how to keep good form

2H Swings 16kg
Sets of 10 swings, form checks
Deadlifts to swings to correct form

Squats 16kg

TGU practice - naked and 8kg
Categories
Uncategorized

Saturday kettlebell class

by Lizanneh on 04-10-2010 at 08:48 AM
With Michelle Gabriel, RKC and Kevin Gabriel, RKC

<I took this week off as a recovery week, since I've been doing ETK for 3 months straight.>

Entire circuit was 30 sec on, 30 sec rest, even between repeats of the circuit. Went through 5 total times.

2H swing 16kg
Snatch L 12kg
Snatch R 12kg
GSQ 12kg
Double KB swing 12kg/12kg

Took us about 25 minutes. I was smoked.

4th time through Kevin commented

Read More

Categories
Uncategorized

Saturday kettlebell class

by Lizanneh on 04-10-2010 at 08:44 AM
2H swings 16kg 10,12,14,16
Snatch 12kg L3/R3
Farmers Walk 8kg/12kg
Double swings 8kg/12kg 10,12,14,16
Switch bells
Double swings 8kg/12kg 10,12,14,16
Farmers Walk 8kg/12kg

After the circuit, did a GSQ complex:

12kg GSQ complex, no rest or setting down KB
1 - hold 1 at bottom
2 - hold 2 at bottom on last rep
3 - hold 3 at bottom on last rep
4 - hold 4 at bottom on last rep
5 - hold 5 at bottom

Read More

Categories
Uncategorized
Free Course
Close