ROP week 1 - heavy day

wu:
24kg figure 8 to hold: 3x5/5
hindu push-up: 3x5

16kg CL&MP: 3(1,2,3)
ring pull-up: 3(1,2,3)

16kg SW x 4 min.: 25/25, 15/15, 15/15, 5/1

29 min. total

ROP week 1 - variety day

ring dip: 3x3
24kg WM: 3x2/2
32kg DL (with light band): 3x3/3

ROP week 1 - med. day

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5

16kg C&MP: 3x(1,2,3)
ring pullup: 3x(1,2,3)

16kg SW x 6 min.: 20/20, 2x15/15, 2x10/10 = 140 total

I was extremely tired today. did not get good sleep!

23 min. total

ROP week 1 variety day

ring dips x3
65# SB shouldering x3/3
65# SB high pull x5
80# SB FS x5

did 4 rds.

ROP week 1 - light day - revised

wu:
24kg fig. 8 to hold: 3x5/5
hindu push-up: 3x5

16kg C&MP: 3x(1,2,3,)
pullup: 3x(1,2,3)

revised my workout using ETK Workbook. sticking with the 16kg bell for SN & SW. i was doing doubles, but am going back to singles. i really want to build up to the 24kg bell.

21:56

Rest day

30 sec. all out sprint x 6 over 20 min.

ETK light day

WU:
24kg fig. 8 to hold: 3x5/5
hindu squats: 3x5

16kg C&P: 5x1
ring pull-up: 5x1

24kg SW x 11 min.: 11x5/5

that wraps up the first week of ETK. the snatches were not good on the heavy day, but that is why we practice.

Rest day

jogged 1.5 miles - 12:50:92

ETK week 1 variety day

ring dip: 3x(1,2) mini band assist
80# SB shoulder + SQ: 3x(1,2)

after each round of ladders
50# SB shoulder jog: 3x100m/100m

ETK week 1 heavy day

wu:
24kg fig. 8 to hold: 3x5/5
hindu push-up: 3x5/5

16kg C&P: 5x(1,2,3)
ring pull-up: 5x(1,2,3)

24kg SN: 2x5/5, 2x3/3 = 32 total

24 min. overall

ETK week 1 variety day

24kg WM: 3x(1,2)
ring dips: 3x(1,2) a little assist from foot
50# SB shoulder + SQ: 3x(1,2)
200m jog between each ladder

ROP week 1 med. day

warm up:
24kg fig. 8 to hold: 3x5/5
hindu push-ups: 3x5

16kg dbl. C&P: 5x(1,2)
ring pull-up: 5x(1,2)
24kg SW x 5min.: 5x7/7

22 min. total

Press on

24kg fig. 8 to hold: 3x8/8
ring pull-ups: 3x8
ring dips: 3x8 (mini band assist)
32kg suitcase deadlift: 3x8/8
16kg dbl. long cycle: 3x8
400m run: x3

30 min. total

Tired? Workout anyway!

I was a little tired from staying up too late last night. I almost blew off the workout. Turned out to be pretty decent.

24kg windmill: 4x5/5
ring pull-ups: 4x5
pushups: 4x5 (light band over back)
24kg overhead lunge: 4x5/5
24kg snatch: 4x5/5
2 min. jump rope: x4

33 minutes total

Starting something new

I am going to a 3-5-8 format. The goal each time is 5 sets. The 3 rep day will focus on strength, and the 8 rep day will be more endurance based. I use rings, kettlebells, and sandbags for my equipment. Today's workout looked like this:

24kg fig. 8's to a hold: 4x3/3
ring pull-ups: 4x3
ring dips: 4x3 (mini band singled, not doubled)
32kg dead hang CL: 4x3/3
32kg push press: 4x3/3
32kg two-handed SW: 4x10

26:23 with rest PRN, no more than 1 minute

After a little break...

5x3 33:03

16kg TGU
ring pull-ups
pushups (light band over back)
32kg suitcase DL
400m run

I am going to stay basic until I am done with school! The runs really got me.