Tuesday 07.29.14
21-15-9 Echo
For time:
8 deadlifts, 60-80 lbs
7 cleans, 20-30 lbs
6 snatches, 20-30 lbs
8 pull-ups (assist as needed)
7 knees-to-elbows
6 bench dips
6 deadlifts, 60-80 lbs
5 cleans, 20-30 lbs
4 snatches, 20-30 lbs
6 pull-ups (assist as needed)
5 knees-to-elbows
4 bench dips
4 deadlifts, 60-80 lbs
3 cleans, 20-30 lbs
2 snatches, 20-30 lbs
4 pull-ups (assist as needed)
3 knees-to-elbows
2 bench dips
Post time to comments.
90 DAY CHALLENGE VII: DAY 16
Vi-shake
no caffeine
no soda
fruit or veggie snacks
Tired today. My snatches were all over the place. 9:49
80# DL
20# cleans and snatches
KTE on bar
Unassisted pullups
8:26
60 lbs
20 lb cleans
20 lb snatch
Box assisted pull-ups
Kte on bar
Bench dips using box with straight legs and butt touching floor
4 min of squat thrusters with 20 lbs
58 reps
5:34
20 lbs for all. Jump assisted pull-ups
7:58
Assisted pull-ups
KTE floor
Followed by 5 mins of squats, push-ups, double unders
8:04
115# DL
45# cleans and snatches
Band-assisted pull-ups
K2E on floor
Dips on rings with band
8:46
This was fun! But I could never keep the cleans/dl/snatches straight–when I got into it I couldn't remember the differences!
6:07
75lb deadlifts
25lb cleans and snatches
Jump up pull-ups
Ran half mile at end
How do you do a 21-15-9 and a specific # of reps for each exercise?
If you notice the first set is 8,7,6 which equals 21. Then it's 6,5,4 which equals 15. Etc… At least I think that's what it means!
Thanks! Took me all day to figure that out!!
9:10
95# dl
30# cleans
25# snatches
kte on bar
jumping pull-ups
I took my time and worked on form.
E & H: 7:12
36# dl
20# cleans and snatches
assisted pull-ups
floor KTE
On vacation- no weights. Want to try when I get back home.
But I did bike 6 miles and did 90 min of SUP. Fun way to exercise on my 38th bday 🙂
Happy birthday!! I will join you in October. Enjoy your vacation!!
Thanks Denise! See u next week!
5:48
Subbed squat cleans w/ kb for cleans
Subbed high pull for snatch
20# all weight
KTE on bar
Chair assist pu
4:36
20 lbs. all
Jump pull-ups
7:36
60# on deadlifts, cleans, and snatches.
ALL UNASSISTED PULL-UPS!!!(kipping)
The first time I just woman'd up and said no more band. I'm thrilled. So much progress in a year and a half. Thanks Jenni!!
P.S. Happy Birthday Julie! I'll be there with ya in December!
Thanks Kari! Great job on the pull ups…whoo hoo!!
6:41. 115# dead lifts. 45# cleans and snatches. Pull up assist on machine. 60# assist. Body weight dips on machine. Then body pump.
Oh man I thought I was doing goid! Lol well it's only my 2nd workout 18:26 for today. Feeling great!
Speed walked 4 miles
5:48
30# deadlift
20# rest
Pull up with kitchen table
Kte on floor
Bench dip with chair
5:34
60#DL
30# snatch and cleans
Band assisted pull ups
My form on snatches always feels odd. Need to work on them more.
5:33 w/ an extra snatch
60# DL
30# cleans & snatches
jump up/slow down pull ups
K2E floor (can't swing on pull up tower)
straight leg dips, butt to floor
so fun that I rested 3 mins and did it again!
5:29 2nd time
I have to be doing something wrong. 4:45
7:48
65lb dl
24lb clean and snatch
Green band PU
6:58
40lb deadlift
20lb clean, snatch
KTE on floor
8wk pp
6:00
60# DL
30 # clean and snatch
Jumping pull ups
Knees to chest
Continued working on cleans and snatches at heavier weights max cleans and snatches at 60# then tried overhead squat but maxed at 40#
Finished with treadmill
Only timed when lifting…
Had to share one bar so stopped time in between each to reset bar…
35# Clean and Snatch
Everything else as RXed
Michelle: 2:54
Joy: 2:36
5:50
Not sure if I did this right
KTE on floor
80# deadlifts
40# cleans
30# thrusters for snatches
Inverted rows for pull ups
So, I didn't do this workout today. Not enough weights or experience. I felt like I was going to hurt myself.
I did "Donna" from 7/18/14 since I missed that day.
11:09
Plus 25 minute run after.
7:19. Pu from kitchen table, kte on floor. 45# dl, 20# everything else.
40# DL
20# cleans and snatches
BOSU ball sit ups vs KTE
Pull ups using purple band
8:52 27 Weeks Pregnant
9:02
30# deadlifts, reps x 2
14 lb rest
kte floor
jump ups
I know I'm not doing cleans or snatches right
I really didn't workout this late. Forgot to post earlier.
6:40
50# for dead lifts
20# for cleans/snatches(my snatches did not look pretty)
Inverted rows for pull ups
KTE on floor
2.5 mile run
300 jump rope
100 sit ups
100 mountain climbers
5:52
65#dl
45#cleans
15#snatch
Band asstd pullups
Kte on bar
Dips straight leg
8:40…slow and steady focusing on form…snatches are VERY awkward!
95# DL
55# clean
20# snatch
Band assist
Kte in floor
300 jumprope then…
8:20
55 lb for all
felt SLOW today
7:37
45 lbs for clean & snatch. Should have gone heavier on clean, but was using the same bar for both.
85 lbs for DL – need to go a bit heavier with this as well.
Unassisted Kipping pull ups
KTE on Bar
Dips w/ legs straight all the way to the floor. Didn't have anything around to put my feet up on.
Ran 3 hilly miles afterwards.
Pat 7:12 #135dl, #30db's on cleans and snatch
Maria 8:09 #85 dl, #25db's on cleans and snatch…unasssisted pull ups until last set theen help from hubby