Wednesday, December 7, 2011
A1. KB Swings – 15 reps X 5 sets, rest 0s
Notes: Stay relaxed and consistent, breath and find rhythm.
A2. Burpees – 10 reps x 5 sets, rest 90s
Notes: Keep these fast.
B. DB Split Squat – 8-12 reps/leg X 4 sets @ 3010, rest 90s after both legs
Notes: Keep proper tempo, chest up, and increase load per set if you reach 12 reps.
Coach’s notes: Use 1.5 and 1.0 pood for KB swings. Post notes for A1 and A2 and loads for B to comments.
Compare to March 25, 2011
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Hey Chelsea! I am on for vball.
Awesome thanks Sarah:). So far we have 4 people confirmed for volleyball. Also a reminder that tomorrow night we are going to the Calgary stronghold at 7pm. We are going to the one just off of 16th ave and centre street. The address is 140 15th ave NW. Drop-in is $15 and gear rental is $10 if you want it. No experience rx’d, it will be a lot of fun and is a great way to challenge yourself.
Chelsea, are you sure there is no experience prescribed?
A1./A2. 1:03/1:00/1:00/1:03/1:04
B. this is painfull especially after switch lunges yesterday! Kept tempo with 20# total, 10 reps each set.
Thanks Laura!
A.1/A.2.- :51/:47/:49/:49/:42
B. 100 lbs per hand for 12 reps at tempo…wait a minute that was a dream I had…no time, had to skip…next time.
A. time range from 53 to 55 sec but increased load from 1pod to 1.5 pod
B. worked up to 30lbs per hand- last 2 sets for 8 only
thanks Aly
Haha I meant required I was half asleep this morning. At least that is my excuse and I am sticking to it.
Just did part A…B too tough on the ankle right now.
A. Didn’t record time, but fast and unbroken. First 4 sets 2pd last set 2.5 pd
Great work noon class and thanks Aly!
A) 1:11/1:10/1:21/1:24/1:21 = 6:29 total working time. Used 1 pood for first 2 rounds then 1.25 pood for last three rounds.
B) DNF, had to go
Thanks Aly!!
Brett and I are in for volleyball!! Yay! Thanks Chelsea!!
volleyball for me chelsea!
Chelsea, what day of the week is volleyball going to be?
1) 1:03 @ 1 pood
2) 1:03 @ 1
3) 1:02 @ 1.25
4) 1:05 @ 1.25
5) 1:59 @ 1.5 -kept losing my grip, very unbroken
Total time 12:06
All sets @ 20lbs per hand, 8/9/10/10-ran out of time for 5th set
Thanks Aly, good class, as always!
Old guy, I have dreams like that too.
A1 & A2: 37s/46/49/51/51/46
First round @ 1.5 rest at 2 pood
Working time: 4:40
Total Time: 10:40
B. All @ 15#…. my bad leg got worked on this one!
Thanks for all your insight Brett…… Got me thinking about a game plan.
See you all Friday,
MJ
Can’t remember my times all just under a minute, the first 3 at 2, the last 2 at 2.5 somewhere in the forehead area.
B 20lbs for the first one, 25 for the last three.
Super stoked I didn’t get chirped by DJ during this class.
A1/A2: Still feeling drained, so stayed at 1 pood for all sets
59sec for first set, rest all 60 sec.
B: Started off with 5# DB. Didn’t feel great, but completed all 12 reps on both sides. Went into second set, but hips started to really hurt, so decided to stop.
Thanks Brett!
Loved the pre-WOD Christmas carols!
A1/A2: used 25# DB for KB swings, each round was about a minute
B: 10# DB did 8 reps each round
BIG UPS to Mike Sydoryk who won Best Male Junior Lifter at the Alberta Weightlifting Provincials on November 19th! Check it out
http://www.albertaweightlifting.com/
Did this at MRU and I did B first with some speed squats and some rotational stuff…
B. BB split squat: 3 x 6; 2 x 4:155/175/185/205/205
A1/2: 1:06/1:02/0:52/0:55/0:56 - all w/55 lb DB; accidentally did 15 burpees for the diets 2 sets. Oops.