Week 21 (Sept. 3 – 9)

16 09 2007

DAY 1 (Strength)
c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Seated MilPr (#35) x 4, R 45sec, Alternating ReRo x 4, R 45sec, 5 rds

WM (Single) (#35 KB) x 3/side, 2 rds, R 1 min/rd

DL (#130) x 5, R 45sec, Dbl KB HP (#35’s) x 4, R 45sec, 5 rds

s -WU-SJ + 2HSW (# 35 KB) x 20

WO- Seated MilPr (#35) x 5, R 45sec, Alternating ReRo x 5, R 45sec, 5 rds

WM (Single) (#35 KB) x 3/side, 3 rds, R 1 min/rd

DL (#130) x 5, R 45sec, Dbl KB SW (#35’s) x 5, R 45sec, 5 rds

No rowing today for either of us.

Note: Because we both missed last weeks day 5 workout, we did that today and are doing a little switcheroo with the sched. Everything else stays the same, we’re just swapping our day 1 and day 5 workouts around. So now we will do, what was originally slated for today on day 5 and what was slated for day 5 this week, to day 1 next week, etc.

DAY 2 (Rest)

DAY 3 (Strength)
c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB FlPr (#35’s) x 5, R 45sec, Dbl BOR x 5, R 45sec, 5 rds

TGU (#35) KB x 2/side, 2 rds, R 1 min/rds tgu

Dbl KB FSQ (#35’s) x 5, R 45sec, KB SN (#35) x 3/side, R 45sec, 5 rds

s-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB FlPr (#35’s) x 5, R 45sec, Dbl BOR x 5, R 45sec, 5 rds

TGU (#35) KB x 3/side, 3 rds, R 1 min/rd

Dbl KB FSQ (#35’s) x 5, R 45sec, Dbl KB SN (#35’s) x 5, R 45sec, 5 rds

c&s -Rowing Machine: 5 min WU, then pick up to a steady pace for 14 min, cool down. DAY 4 (Power)
c&s – Rowing Machine: 5min WU, 30 sec sprint + 2min steady pace, 5 rds.

DAY 5 (Strength)

c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB MilPr (#35’s) x 5, R 45sec, Alternating ReRo x 5/arm, R 45sec, 5 rds

Dbl WM (#35 KB up top, #26 KB down low) x 2/side, 2 rds, R 1 min/rd

DL (#135) x 5, R 45sec, Dbl KB SW (#35’s) x 5, R 45sec, 5 rds

s-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB MilPr (#35’s) x 5, R 45sec, Alternating ReRo x 5/arm, R 45sec, 5 rds

Dbl WM (#35 KB up top, #35 KB down low) x 3/side, 4 rds, R 1 min/rd

DL (#135) x 5, R 45sec, Dbl KB SW (#35’s) x 5, R 45sec, 5 rds

c – Rowing Machine: 5 min WU, 30 sec sprint, 30 sec rest, 5rds, cool down.

Note: I’ve been at 5×5 for a couple weeks now and I don’t have any heavier KB’s to move up to. So I’ve been making it harder for myself by slowing down throughout the range of motion, the speed at which I go up and the speed at which I come down.

DAY 6 (Rest)

DAY 7 (Row)

s – Rowing Machine: 5 min WU, 30 sec sprint, 30 sec rest, 8rds, cool down.

Note: Didn’t get my rowing on Day 5 done, so did today:)

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