Showing category "May 2016" (Show all posts)

31/05/2016

Posted by Lizelle Pool on Tuesday, May 31, 2016, In : May 2016 
Workout 15 out 20 of the 10 000 swing challenge:

10 Swings
3 Goblet squats
6 KB stair walking
15 Swings
3 Goblet squats
6 KB stair walking
25 Swings
3 Goblet squats
6 KB stair walking
50 Swings

x 5
Continue reading ...
 

30/05/2016

Posted by Lizelle Pool on Monday, May 30, 2016, In : May 2016 
100 KB swings - break it up in sets as needed

Every minute for 8 minutes:

Minute 1 - KB swings
Minute 2 - Skip

10 Rounds of:

15 KB dips
10 Double KB bent over rows
6 KB Snatches - each side
25 KB swings
Continue reading ...
 

27/05/2016

Posted by Lizelle Pool on Friday, May 27, 2016, In : May 2016 
Workout 13 of 20 of the 10 000 swing challenge:

25 Swings
12 Renegade rows
25 Swings
x 4

25 Swings
30 Second pike hold
x 4

25 Swings
20 BB hang cleans
x 4

25 Swings
100 Skips
x 4

100 Swings - break down as needed
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26/05/2016

Posted by Lizelle Pool on Thursday, May 26, 2016, In : May 2016 
Workout 12/20

10 Swings
10 Walking lunges
15 Swings
10 RDL
25 Swings
10 Bulgarian split squats - total
50 Swings

x 5
Continue reading ...
 

25/05/2016

Posted by Lizelle Pool on Wednesday, May 25, 2016, In : May 2016 
Workout 11/20 of the 10 000 swing challenge

10 Swings
5 RDL
5 TRX "T"
15 Swings
6 RDL
6 TRX "T"
25 Swings
7 RDL
7 TRX "T"
50 Swings

x 5
Continue reading ...
 

24/05/2016

Posted by Lizelle Pool on Tuesday, May 24, 2016, In : May 2016 
Day 10 of 20 of the 10 000 swing challenge

250m row
25 swings
x 4

10 Swings
5 Single KB floor press
3 Single KB overhead press
15 Swings
6 Single KB floor press
4 Single KB overhead press
25 Swings
7 Single KB floor press
5 Single KB overhead press
50 Swings
x 4
Continue reading ...
 

23/05/2016

Posted by Lizelle Pool on Monday, May 23, 2016, In : May 2016 
100 Swings

10 Swings
5 Deadlifts
15 Swings
5 Deadlifts
25 Swings
5 Deadlifts
50 Swings

10 Swings
5 Landmine shoulder press
15 Swings
5 Landmine shoulder press
25 Swings
5 Landmine shoulder press
50 Swings

10 Swings
5 RDL
15 Swings
5 RDL
25 Swings
5 RDL
50 Swings

100 Swings

Tabata rope slams - 20 seconds work/10 second rest x 8




Continue reading ...
 

20/05/2016

Posted by Lizelle Pool on Friday, May 20, 2016, In : May 2016 
Workout 8/20 of the 10 000 swing challenge

1:35 min run/25 second rest x 5

10 Swings
1 Goblet squat
15 Swings
2 Goblet squats
25 Swings
3 Goblet squats
50 Squats

x 5
Continue reading ...
 

19/05/2016

Posted by Lizelle Pool on Thursday, May 19, 2016, In : May 2016 
10 Swings
3 Single KB clean - both sides
15 Swings
4 Single KB cleans - both sides
25 Swings
5 Single KB cleans - both sides
50 swings
500m row

x 5
Continue reading ...
 

18/05/2016

Posted by Lizelle Pool on Wednesday, May 18, 2016, In : May 2016 
3 Rounds of:

10 Burpee box step ups
Sandbag flips

3 Rounds of:

10 Glide mountain climbers with push ups
15 TRX pulls

3 Rounds of:

10 Glide bridges
5 Hand release push ups

3 x 30 second planks
10 seconds rest between planks

Additional work:

500 Swings - break it up as needed
Continue reading ...
 

17/05/2016

Posted by Lizelle Pool on Tuesday, May 17, 2016, In : May 2016 
Day 5:

10 000 Swing Challenge

10 Swings
5 Double KB floor press
Farmer's walk
15 Swings
5 Double KB floor press
Farmer's walk
25 Swings
5 Double KB floor press
Farmer's walk
50 Swings

x5
Continue reading ...
 

16/05/2016

Posted by Lizelle Pool on Monday, May 16, 2016, In : May 2016 
Day 4:

10 000 Swing challenge

10 Swings
1 Turkish get up - each side
15 Swings
2 Turkish get ups - each side
25 Swings
3 Turkish get ups - each side
50 Swings

x 5
Continue reading ...
 

12/05/2016

Posted by Lizelle Pool on Thursday, May 12, 2016, In : May 2016 
Day 2:

10 000 KB swing challenge

Yesterday we did a push exercise with all the swings, today we are doing a pull.

10 Swings
3 Double KB bent over rows
15 Swings
4 Double KB bent over rows
25 Swings
5 Double KB swings
50 Swings

Repeat 4 more times for a total of 500 swings

=1000 swings done in 2 days!
Continue reading ...
 

11/05/2016

Posted by Lizelle Pool on Wednesday, May 11, 2016, In : May 2016 
I am following a Dan John workout from today.
You are most welcome to follow it with me, it is the 10 000 swing challenge and it goes like this.

Day 1:

5 Rounds of:

10 Swings
3 Single KB press L/R
15 Swings
3 Single KB press L/R
25 Swings
3 Single KB press L/R
50 Swings

Rest between sets by stretching what is tight, usually chest and hip flexors



Continue reading ...
 

10/05/2016

Posted by Lizelle Pool on Tuesday, May 10, 2016, In : May 2016 
3km row

6 Rounds of:

10 Sandbag high pulls
15 KB swings
10 Sandbag cleans
15 KB swings
10 Sandbag bear hug squats
15 KB swings
Continue reading ...
 

09/05/2016

Posted by Lizelle Pool on Monday, May 9, 2016, In : May 2016 
2 Rounds of:

60 Second plank
20 Walking lunges
15 Bulgarian goat bag swings
10 Single leg bridges

5 x 10 Deadlifts

3 Rounds of:

20 KB swings
10 Double KB cleans
60 Skips
Continue reading ...
 

05/05/2016

Posted by Lizelle Pool on Thursday, May 5, 2016, In : May 2016 
2 Rounds of:

20 Push up hold with shoulder taps
15 Glide knee tucks
10 TRX rows

6 Rounds of:

400m run
20 KB swings
100 Skips

2 Rounds of:

90 Second each side of alternating KB RDL
60 Second plank



Continue reading ...
 

04/05/2016

Posted by Lizelle Pool on Wednesday, May 4, 2016, In : May 2016 
1000m row

5 Reps each of:

TRX T/Y/I/push ups

x 3

10-10-10-10 reps each of:

Barbell push press

16 Minutes on the minute:

Even minute - 10 DB shoulder press - standing
Odd minute - 10 Barbell bent over rows

8 Minutes as many rounds as you can of:

10 RDL with high pull
5 Body weight style manmaker - Burpee/opposite arm touch/push up/opposite knee touch/stand up



Continue reading ...
 

03/05/2016

Posted by Lizelle Pool on Tuesday, May 3, 2016, In : May 2016 
1.5km run

20 KB bent over rows
50 skips
30 Medicine ball burpee with throw over shoulder
50 skips
40 KB swings
50 skips
50 Bulgarian split squats

5 minutes stair running

50 Bulgarian split squats
50 skips
40 KB swings
50 skips
30 Medicine ball burpee with throw over the shoulder
50 skips
20 Bent over rows
50 skips
Continue reading ...
 
 

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