Week 1 (April 16-22)

23 05 2007

We’ll get into the habit of posting the workouts once a week (after completing the week). But for now we’ll just do a little catch up.

DAY 1 (Circut)

c-WU- SJ + 2HSW (#26 KB) x 10 + R 30s + PSU x 5

WO- SW (each hand w #26 KB) x 8 + PSU x 5 + SQ x 15 Time: 1:11

End: WM (#9 KB) x 3 + HKT 20 sec

s– WU- SJ + 2HSW (#35 KB) x 10 + R 30s + PSU x 5

WO- SN (each hand w #35 KB) x 10 + PSU x 10 + SQ x 30 Time: 2:06

End: WM (#35 KB) x 3 + HKT 45 sec

Notes: Yep, that’s right. Those times are real. 2 mins smoked us. Start off small and work up to the bigger goals. This type of fitness is (for most of us) unlike anything we’ve done before. Don’t kill yourself to appease your ego. It will very quickly volunteer to be left at the door when you step into this arena.

DAY 2 (Strength)

c-WU- SJ + 2HSW (#26 KB) x 10,

WO – MilPR #26 KB (each arm) x 3, R 2min, DL Dbl KB #35 x 5, R 2min, ChUP x 3

End: THU, #26 KB, each arm x 5, 2 rds

s– WU- SJ + 2HSW (#35 KB) x 10

WO – MilPR #35 KB (each arm) x 5, R 2min, DL Dbl KB #35 x 5, R 2min, WPLU (+ #9) x 5

End: TGU, #35 KB, each arm x 5

DAY 3 (Rest)

DAY 4 (Circut)

c-WU- SJ + 2HSW (#26 KB) x 12

WO – TPL (7.5m) x 3 + WB (#20 Ball) x 10 Time: 1:03KB Timer

End: JSU 5 x 2 (rds)

s– WU- SJ + 2HSW (#35 KB) x 12

WO – TPL (7.5m) x 3 + WB (#20 Ball) x 15 Time: 0:59

End: JSU 5 x 2 (rds)

DAY 5 (Power)

c-WU- SJ + 2HSW (#26 KB) x 12

WO – Sprint 30m + BJ (21 in) x 10, 2 rds Time: 1:39

s – no workout, sick

DAY 6 (Rest)

DAY 7 (Endurance)

c & s – Hike, Lynn Valley Trail, Cedar Mills Loop, 3 hrs total time hiking.

Notes: The total time hiking is not specific times (ie: time goals for doing a particular hike in), they are the amount of time total we spent out hiking. This includes the ascent, the descent and usually a 20 min stop for a bite to eat. If we are keeping track of a particular ascent time, we’ll be sure to include that.


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