Tuesday 11122013

Tuesday = Squat Day!
Tuesday = Squat Day!


A1.  Back Squats – 5 x 5 w/4 Min Rest

A2.  Kettlebell Rows – 5 x 5

B.  Every 2 Mins for 5 Sets

20 x Double-unders

15 x Heavy Russian Swings

10 x Bar Taps

Performance – Sport 

A1.  Back Squats – 10 x 10 w/2 Min Rest

A2.  Kettlebell Rows – 5 x 5 (After every other set of Squats)

B.  Every 2 Mins for 5 sets

20 x Double-unders 

15 x Heavy Russian Swings 

10 x T2B 

-Post results under comments  

8 Responses
  1. Nicole Chovan

    A1.Done at 150. Wore my oly shoes today and made the world of difference on my knees and hips!
    A2. Done 1.5 pood. Think my form needs a little work.
    B. Went well! 3 of 5 sets unbroken for double unders and stayed pretty consistent! 1.5p for russian swings. That was a forearm killer! Started to feel the burn around 11-12! T2B need some work still. Started off good did sets of 5 the first 2 rounds. Then started getting fatigued and losing my grip. Last 3 rounds were rough on T2B.

    Good workout though! Did some mobility and handstand holds and handstand walks after. Word to the wise…Smash your quads or ice bath after today! It will make tomorrow a tad better! 🙂

  2. Crysta P

    A1. 65, 75, 75, 85, 85
    A2. done w/ 10kg KB each hand
    B. 30xSU’s, swings (2 rds @14kg, 3 rds @ 1pood), bar taps – grip was just not good on the bar…will have to try some gloves…or growing bigger hands…

  3. Staci Vinz

    A1. BS @ 165 (I’m glad it is the last week of this cycle. Mental toughness prevailed today).
    B. Done with 1.5 pood (grip killer!!!)

  4. Susan kian

    A1. BS @ 165 tried several sets with a narrow stance but eventually had to move them out again to maintain an upright position and keep my back safe. I don’t have a lot of lower abdominal stability at this point. Narrow stance was easier on the legs for sure though.
    B. Done with 1.5 pood. Found a new double under style that I might stick with.

    C. Extra strength- I decided I need to build more shoulder strength to deal with my increasing weight so I decided to do narrow stance push-ups and deep dips on
    a bench slow and controlled.

    Core work- planks and leg raises

  5. Steve Vinz

    A1. B/S @ 155, felt good (stayed at the same weight as last week).
    A2. 1.5 pood
    B. Single unders (really need to focus on my DU’s). 1.5 pood for the swings and t2b are improving. I was able to do 5 consecutive t2b per round, then had to do singles for the remaining ones. They’re coming!
    Good workout!

  6. Jen

    A. 85# 10 sets with 5, did kb rows with 26#
    B. Done with 1.5 pood- pretty easy. Did singles with a couple DU, and situps