Two-pack and some chocolate-covered raisins » Weights

Katie — Thu, 17 Jun 2010 00:13:26 +0000

Swings:
Go fast. Don’t let KB swing up so far between your legs. Keep back straight. Look down at bottom of swing. Bend forward and you dont have to squat so far down.

Figure 8:
Catch in palm at the top

Clean:
Thumb faces behind you. Grab thumb-side of the bell. Begin twisting wrist early. Keep elbow at your side.

Katie — Thu, 20 May 2010 14:59:18 +0000

A: 65% bench press (140) 90×3x9
B1: Pause press 80×4x5
B2: Lat pulldown L8×4x5
C: BB shoulder press 45×1x8, 50×3x8
D1: Overhead, DB tricep extension 35×3x8
D2: DB hammer curl 20sx3×8
E: Chest fly machine 3×8
F: Side bends 55×3x5
G: Suitcase walk 45×3 up and back

Katie — Thu, 13 May 2010 23:18:54 +0000

A: 60 % bench press (140) 85×4x10
B: Pullups (mini band) 3×5, 2×6, 1×3
C: Hypers 25×3x20
D1: Front raise 11sx4×10
D2: side raises 8sx4×10
E1: Overhead tricep extension 25-plate x4×10
E2: Bicep curls 20sx4×5
F: Tricep kickback 15×3x10 (each side alone)
G: Rotator cuffs band x3×20

Katie — Thu, 06 May 2010 20:18:34 +0000

A: 55% bench press (140) 80×4x11
B1: Lat pulldowns L7×1x10, L8×3x5
B2: pause press 80×4x5
C1: DB overhead tricep extension 35×4x8
C2: Single-arm DB shoulder press 30×4x5
D1: Lever seated fly 50×4x8
D2: DB bicep curls 17.5sx4×10
E: Woodchops 10×3x10 each side

Katie — Thu, 22 Apr 2010 18:50:28 +0000

A: 65% bench press (145) 90×4×9
B1: Pause press 80×4×4
B2: Lat pulldown L7×4×8
C1: Seated DB shoulder press 25sx4×6
C2: DB skullcrusher 17.5sx4×8
D: Assisted pull ups L4×2x5, L5×20
E1: Cable pulldowns L4×3x20
E2: Cable bicep curls L4×3x10
F: Side raises 5sx1×10, 8sx3×10
G: Cable woodchops 3×10 each side

Katie — Thu, 15 Apr 2010 18:24:02 +0000

Landry

A: 60% bench press (145) 85×3x10
B1: Pause press 75×4x5
B2: Lat pulldown L7×4x8
C1: Seated DB shoulder press 20sx4×10
C2: DB skullcrusher 15sx4×10
D: Chin ups 3×1
E: Assisted pull ups L5×27
F: Plate twists (obliques) 3×30

Katie — Fri, 09 Apr 2010 18:42:00 +0000

At Landry.

A: 55% bench 80×4x11
B1: Pause press 75×5x5
B2: Lat pulldown 90×5x5
C1: Cable tricep pulldowns L4×1x20, L5×4x12
C2: Cable bicep curls 5×5
D: Assisted pullups L5×30
E: Ab wheel 3×10

Katie — Mon, 05 Apr 2010 23:33:14 +0000

A: 50% bench press 72.5×4x12
B: DB seated shoulder press 25×4x8
C1: Two-handed overhead tricep extesnion 25×3x15, 25×1x20 (to failure)
C2: DB bicep curls 20sx2×8, 20sx1×10, 20sx1×16 (to failure)
D1: Single-arm bentover rows off bench 50×4x8
D2: Jackknifes (lower abs) 4×20
E: Pull-ups 4×1, (put on band) 2×8, 1×10

Katie — Sat, 13 Mar 2010 00:49:22 +0000

A: 75% bench 93.5×3x7
B: Pause press77×1x5; 82.5×3x5
C: Close-grip press 66×1x6; 77×3x6
D: Pin press 1112×5; 133×5; 144×3; 155×2; 166×1
E: Pullups (4 unassisted); w/ band 5×5
F: Chinups (hanging arm and 1, 2 and 3 reps) x4
G: Hypers 4×10

Katie — Thu, 25 Feb 2010 20:47:39 +0000

A: 70% bench 90×3x8
B1: Pause press 65×1x5; 70×3x5
B2: Cable row 4×5
C1: Tricep pushdown 4×8
C2: DB bicep curls 25sx4×5
D: 70 % squat 110×2x8; 115×1x8
E: Bench dips 25×1x15; 25×1x11; 25×1x10