Week 22 (Sept 10 – 16)

18 09 2007

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

WO- Seated MilPr (#35) x 4, 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 HP (#35’s) x 5, R 45sec, 5 rdsdscn2313.jpg

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 4/side, 4 rds, R 1 min/rd

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

c&s -Rowing Machine: 5 min WU, Tabata Row, cool down.

Note: This was our last rowing day. We decided to not push it too hard this week, as it was our final week before we start back up with the Crossfit stuff. And although we aren’t charging out the gates at an insane pace next week, we wanted to give our bodies a bit of recovery time before the next cycle.

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, 3 rds, R 1 min/rd

Dbl KB FSQ (#35’s) x 5, R 45sec, KB SN (#35) x 4/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 4/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

Note: Today Chris hit ROCK BOTTOM on the SQ’s and looked really strong. Great job Bud! And with the snatches looking sweet, this man has got a serious dose of KB flowing in his veins:) DAY 4 (Rest)

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 3/side, 3 rds, R 1 min/rddscn2327.jpg

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 4/side, 3 rds, R 1 min/rd

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

Note: That’s it! Week 5 of Cycle 3 (our sprint cycle with KB’s) is complete. Going to have a nice relaxing weekend, then Mon. morning we start back into the Crossfit with Cycle 4. And we are both pretty stoked to be getting back to it:)

DAY 6 (Rest)

DAY 7 (Rest)

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