Case Study B 6/11

She tesed mvts again today. We put them in a 31 min circuit. 7 rounds PR density, intensity, reps, volume She is way more intune w/ body today!

Sumo Dl w/12kgs PR
80 reps V = 4224#

swings 16kg PR
127 reps V = 4470#

pushups all knees PR
45 reps

rrows 8kg PR
45l/ 45r V = 1584#

star jumps her body like to jump:)PR
119 reps

Military Press 8kg PR
18l/ 28r V = 810#

Great Job today! Really in tune w/ body and very teachable!

Case Study B 6/9

Today B tested movements I pick out and worked with a gymboss timer set to :20/:10 x 6 rounds for each movement.

30 mins

3 min Standard dl 24kg
53 reps V = 2798#

3 min snatch 14# working on movement quality IMPROVING
18l / 18r V= 504#

3 min 1 leg squat 12kg base line
17l / 19r V = 950#

3 min cleans 12kg PR intensity firt time using 12k
21l / 21r V = 1109#

3 min swings 16kg PR intensity, density
65 reps V = 2288#

3 min high pull 8kg PR intensity, density
33l/32r V = 1144#

3 min star jumps
69 reps

3 min 1 arm swings 12kg PR intensity, density
30l/ 34r V = 1690#

3 min body weight squats
PR movement quality
60 reps

3 min V-ups
36 reps

Total V= 10483#

Case Study B 6/8

B is ready to start taking her training to the next level. This was B's first time testing the movements. Just testing movement tonight. Very exciting.

35 min circuit 5 rounds

8kg Squat w/ press
reps 24l/27r V = 898#
PR movement quality looked strong

12k's Sumo DL
reps 53 V = 2798#
PR intensity first time dl this weight

8kg renegade rows
reps 40l/34r V = 1302#
PR intensity these tested better than bent over rows

16kg swings
reps 57 V=2006#

push ups
10 regular push ups PR intensity movement
25 knee push ups PR movement visibly stronger

8kg figure 8
reps 48 V = 845#
PR movement is becoming more external focused more moving and feeling less thinking

total V= 5051#

6/14 Training

15 min LCCJ 16ks
8set x 7reps
8 sets x 5 reps
PR intensity, density

30 min circuit 5 rounds
halo w/16kg PR intensity, density up from 12k
cleans 28kg base line
hindu push ups PR intensity add 2 more reps/set
suitcase dead lift 24's tested better today

6/12 Training

About every 14 days most of the "gym movements" don't test well and I have to go with opposites and body weight drills. PR discovery

long cycle didn't test well but just jerks did and the 24kg tested best so
10 min single jerks w/ 24kg bell
30/30 reps V = 3168# PR intensity last time I did single bell was w/ 20k

35 min circuit 4 rounds PR intensity, density, rep increase all across board before ee appeared
pull ups w/ gr band
ropes
sledge hammer hits
trx reverse crunch
box jumps
dips
sit burpees

Training 6/10

10 min barbell dead lifts I love these
185# over under tested better today
62 reps = 11470#/ 10 min PR volume intensity density

10 min 25# Plate Pinch Rows
180 reps = 4500# PR volume, intensity, density

10 min Hanging leg raises
First 5 min I kept legs straight got about chest height 28 reps
send 5 min had to go back to knees 40reps
PR intensity, movement

Training for 6/9

15 min lccj 16's
PR intensity/density

30 min circuit 5 rounds
double 16k
Swings PR intensity& density upped reps/ set
High pulls PR intensity & density upped reps/set
Military Presses PR movement felt awesome minimal tension
Squats PR intensity increase reps
V-ups PR increases reps/ set

6/7 Training

Week 5 of circuit training

15 min 24k Bent Press PR intensity upped reps per set

30 min circuit 5 rounds
Rows 16kg PR intensity
Band Presses gr band base line
burpee w/ pu PR intensity
Swings 28kg PR movement/ intensity grip much stronger
Suitcase Dl 24k + 28kg PR movement grip much stronger w/ 28k

Case study B

Training for June 2, 2010

20 min circuit 10 rounds

100 russian twist 8kg
50/50 snatches (2nd time performing these) 14lb bell
150 Mt climbers
150 Swings 16kg
Pr intensity, density

Tgu 14#
6r/6l PR movement quailty

Case Study B (fat loss)

She is coming to see me 1/week. Hopefully we can get 2 sessions/week soon.

Monday May 24th
30 min circuit 5 rounds

12kg 1 hand swings
54reps rt/ 35reps lt
V=2349# PR intensity

1/2 burpee
35reps

8kg cleans
25 reps rt/ 25 lt
V=880# PR more reps/set

Star jumps
75 rep

8kg Squat Press
25r/25lt
V=880# PR intensity

Mt climbers
50 reps

8kg high pull
reps 40r/40l
V=1408# PR intensity

V-ups
25 reps

6/6 training

I ran/walked again today. Volume PR 60 minutes just over 5.5 miles. Felt really good. My run to walk ration is changing. I am getting in more running.

6/5 training

I am so distracted training with others! My snatches were done by myself then the boys and husband showed up and my focus went out the window:(

24kg snatches 90 in 10min first 50 in 5 min density PR up from 40 reps in 5 min

Gave up on kb movements and played w/ boys. Animal tag, cartwheels, headstands and hand stands.

Case study A (muscle building)

He has been busy on the farm so CS A has been working out at home. Here is the feed back I am getting from him.

5/16/2010
10 min,
38# dumbbell curls
56 rep left/ 47 reps right
V=3914#

10 min
#
butterfly chest presses
54 reps
V=

10 min
hindu pushups
36 reps

10 min
v-ups
101 reps PR volume,reps

5/18/2010

10 min
push ups
142 reps PR volume, reps, density

7 min
24kg figure 8
119 reps
V=6283#

10 min
chin ups
57reps

5/22/2010

25 min circuit 5 rounds

1. 85# straight bar curl
52 reps
V=4420#

2. Squats 20 &16kg
43 reps
V=3405#

3. push ups
97 reps

4. frog hop
128 yrds

5. v-ups
? reps

5/24/2010

22 min circuit 7 rounds

1. lccj 20&24kg
45 reps
V= 4356#

2. hindu push ups
40 reps PR reps, volume

3. crunches
125reps

5/26/2010

2 mile walk

25 min circuit 8 rounds
1. standing barbell presses 101#
46 reps
V=4646#

2. push ups
119reps

3. suitcase DL?
reps 63
V=

4. V-ups
112 reps PR reps, volume

5-30-2010

1. 10 min
double high pulls 20 &24kg
101 reps
V=9776# PR volume, reps

2. 10 min
chin ups
55 reps

3. 10 min
decline push ups
83 reps

4. 10 min
crunches
159 reps PR rep, volume

6-2-2010

30 min circuit 7 rounds

1. Chin ups
45 reps PR intensity (more reps per set)

2. Clean and Press 24kg
35reps left/ 30 reps right
V=3432#

3. Lunges 24kg
83 reps
V=4382#

4. V-ups
140 reps PR volume,rep

5/26 Training

I ran again tonight in my vff! I love it! Also worked of falling patterns and hand stands.

3 miles in 33 mins pushing a stroller w/ 70+ pounds of little girls
PR movement and cut time down to 11 min/mile

6/2 Training

6/2 4th week of circuit training
I am getting better at the circuits and testing.

33 min 5 rounds

Dips PR intensity, density
frog w/ pushup PR intensity
16kgs double snatches PR intensity, density
24kgs suitcase dl PR volume, reps
28kg swings PR intensity, reps

5/29 Training

Bent Presses day:)
24kg 10 min
PR density, intensity, volume

25 min circuit, 5 rounds
12kg halos PR movement, intensity
28k+32k suitcase dead lift PR intensity
24 k Figure 8 to hold PR intensity
vups

Lots of intensity and density prs this week! The movements are getting better! Stronger. Smoother. Easier.

5/28 Training

15 min lccj PR density

20 min doubles circuit, 5 rounds
PR intensity & density all around
16kgs high pulls
16kgs cleans
16kgs swings
16kg rrows

5/27 Training

Circuit
5 rounds = 45min

TRX reverse crunch PR intensity
Dips PR intensity
pullups gr band
swings PR intensity, density, reps
squats PR movement, intensity
snatches
jumping jack w/ rope base line
sledgehammer hits PR intensity

This felt amazing tonight. Really easy. Just tested and followed my bodies recommendations!

5/25 Training

5/25 quick10 minutes sumo dl & 20 min cirucit

10 min
28k+32k
152 reps PR reps, volume, denisty

20 min circuit, 3 rounds
28k swing PR intensity
lizzard
16k squat PR intensity, movement
rabbit PR intensity
12kg double press base line
frog

5/24 3rd week of circuit training

This Monday starts my 3rd week of using circuits. It is awkward for me to keep track of PR's this way? It's mot getting easier yet. Patients:)

double cleans 16's PR intensity
rows
burpee pushups PR intensity
burpees
v-ups

5/22 training

long cycle today
12 kgs 15 min
PR density movement