Deadlifts, Chin Ups & Over Head Presses

Warm up with glute activation focus

BBA Beginner - week 2, day 1

1. Deadlifts - 103x1x8; 135x1x5; 150x5x6

2a. Chin ups, assisted w/ 30lbs - 5x6
2b. Barbell OH Press - 43x5x6

3. Planks (elbows) - 1x60sec, 1x30sec, 1x35sec

Swings & Snatches

10 minute warm up

Swings - 16kg
10 2 hd
5/5 + 10 2 hd
5/5 + 10 2 hd
5/5 + 10 2 hd
5/5 x 2
5/5


Double Sets variation
6 Rounds
* 12 kg, 6sn/6sn (30/15)
* 20kg, 10 2 hd sw (15/30)
* 12 kg, 6sn/6sn (30/15)
* 24kg, 10 2 hd sw (15/30)

Squats, Rows & Floor Presses

10 minute warm up

Week 1, Day 3

1. Squats - 33x10; 43x5; 63x4; 73x3x5; 73x2x6
* switched shoes from VFFs to Sambas halfway through.

2a. Close grip floor press - 35x4x6; 35x1x10
2b. One arm rows - 30x4x6; 30x1x10

Rear Lunges. Push Ups & Ring Rows

10 minute warm up


Week 1, Day 2
1. Rear lunges (barbell) - 43x5x6

2a. Push ups (knees) - 5x6
2b. Ring rows - 3x6; 2x5

3. Side planks - 1x30/30; 1x40/40, 1x35/35

Swing Finisher - Alternate for 10 rounds:
* 20kg, 10 2 hd sw (15/15)
* 24kg, 10 2 hd sw (15/15)

Stretch

Deadlifts, Chin Ups & Overhead Presses

Warm up with glute activation focus

Kettlebell swings: 16kg, 10 2hd x 5

Starting Nia Shank's Beautiful Badass Beginner Program
Phase I - Week 1, Day 1
1. Deadlifts - 103x1x5; 123x1x5; 145x5x6

2a. Chin ups, assisted w/ 30lbs - 2x6; 2x5; 1x4
2b. Barbell OH Press - 33x1x10; 38x5x6

3. Planks (elbows) - 1x50sec; 1x45sec; 1x40sec

Yoga

Workout from Wednesday, June 20.

Gentle Hatha Yoga #2, 60 minutes

Yoga

Jill Miller "Coregeous" - special segments only

Forest Yoga 45 minute pratice - yogadownload.com

Deadlifts

Warm up: Focus on glute activation

50 kettlebell swings: 14kg, 30 2 hd, 20 1 hd

Partial chin ups, 3x3

Deadlifts -  week 3, day 1
wu: 1x10 - 103
1x5 - 145
1x3 - 155
1x1 - 165
1x5 - 150
1x3 - 160
1x1 - 170

Assistance lifts
* Racked rear lunges - 3x20 (alternating), 2x8kg
* One arm rows - 3x10 ea, 14kg
* Uneven farmer carry - 4x50m, 16kg & 14kg, switch hands every 50m

Foam roll and stretch

Dead lifts

10 minute mobility warm up

100 swings, 16kg

Deadlifts - week 2, day 2

10x3, 140, (45)


Double Sets - alternate for 10 sets
* 6sn/6sn (30/15), 12kg
* 10 2hd sw (15/30), 20kg

10 min stretch

KB Circuit & Yoga

Done on Wednesday, 6/13/2012

Steve Cotter Kettlebell Circuit, 20ish minutes
* 12kg, this is the one where you don't put the bell down

DDP Yoga Stand Up, 30 minutes

Deadlifts

10 min mobility warm up

3 Rounds:
10 2 hd sw, 16kg
50 jump rope

Deadlifts: Week 2, day 1
wu: 1x5 - 103
1x6 - 140
1x4 - 145 (was supposed to be 150)
1x2 - 160
1x6 - 145
1x4 - 155
1x2 - 165

Assistant exercises:
RDL - 3x7 - 73
Step ups - 1x10 each leg - 2x8kg KB
K2E - 4x5

Stretch

Deadlifts

Done on Thursday 6/7/12

10 min warm up

TGU: 12kg 2r/2l

Deadlifts - Day 2
10 x 3, 140lbs, 60 sec rest between sets

Foam roll and stretch

Squats & KB Circuit

10 min mobility warm up

Swings - 16kg
5/5 (15)
5/5 x 2 (30)
5/5 x 3 (45)
5/5 x 4


Back Squats
1x5 - 43
1x5 - 53
1x5 - 63
3x5 - 73


Circuit
2 Rounds
Tactical lunges, 10/10, 12kg
Swings, 10 2 hd, 20kg
C&P, 5/5, 12kg
Jumping lunges, 20
Reverse windmill, 12kg

Foam roll and stretch

Deadlifts

10 min mobility warm up

Swing warm up: 16kg
10 2 hd sw (15)
5/5 + 10 2 hd sw (30)
5/5 x 3 (30)
5/5 x 4


Deadlifts - Day 1: Starting Rachel Cosgrove's deadlift program outlined in this article.
warm up: 1x10 - 103
Work sets:
1x7 - 135
1x5 - 145
1x3 - 155
1x7 - 140
1x5 - 150
1x3 - 160

Assistance exercises
Stiff leg DL - 2x10 - 24kg kettlebell
Supermans - 2x15
Hanging leg raises - 2x10

Foam roll and stretch

Heavy Swings & Yoga

10 min mobility warm up

Swing warm up: 16kg & 20kg
10 2 hd sw, 16kg (15)
Repeat w/ 20kg
10 tr + 10 2hd, 16kg (15)
Repeat w/ 20kg
1/2 sl + 10 tr + 10 2hd, 16kg (15)
Repeat w/ 20kg
5/5 + 1/2 sl + 10 tr + 10 2hd, 16kg (15)
Repeat w/ 20kg
- 200 swings, 10 minutes

Heavy Swings
Alternate for 10 rounds
* 20kg, 5/5 (15)
* 24kg, 10 2 hd sw (15)
- took 45 sec rest after round 5
- 200 swings, ~ 11 minutes

DDP Yoga: Mix Tape

2012 Challenge: 38,230/100,000

BCBE Variation

10 min mobility warm up

Swing warm up: 16kg
10 2 hd sw (15)
10 2 hd sw + 10 tr (30)
10 2 hd sw + 10 tr + 1/2 sw ld (45)
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5
* 100 swings

BCBE - Variation on Rotation #1
* Subbed 10 tr for 10 2 hd
* All 14kg

Round 1
10 2 hd swing (15/15),
5/5 one hd sw (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw (15/15)
10 2 hd sw (15/15)

10 2 hd swing + 5/5 one hd sw (20 reps, 30/30)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw + 10 2 hd sw (20 reps, 30/30)

10 2 hd swing + 5/5 one hd sw + 10 R one hd sw (30 reps, 45/45)
10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (30 reps, 45/45) 

10 2 hd swing + 5/5 one hd sw + 10 R one hd sw + 10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (60 reps, 1.5/1.5)

Round 2 - Same as Round 1, except all rests are 15 seconds

Round 3
10 2 hd swing + 5/5 one hd sw + 10 R one hd sw + 10 L one hd sw + 5/5 one hand sw + 10 2 hd sw
- Repeat this 60 rep set 4 times with 15 sec rest between sets

 720 swings, 820 total swings for the day

Then DDP Yoga: Energy

2012 Challenge: 37,830/100,000