Case study B 8/18

8/18
Expirment today. NO testing today just get thru and the next time we will test everything!

Kim's time 36:20

4x 25 swings 16kg
30 mt climbers
4 x 5/5 press 8kg
30 burpees (no push up, no jump)
4x 25 squats
30 russian twist and/or v-up 8kg
4x 5/5 rows 8kg
30 star jump

Very interesting! It was hard for her. You can see her loads are lighter than when she would test movements!

Case study B 8/9 training

8/9

24:43 520 reps 20# bell V=10400#

1 hand swings 360
high pulls 20/20
snatches 20/20
cleans 20/20
squats kb racked 20/20

Case study B 8/4

8/4

10 min snatches 14#
5/5 185 reps V=2590#
PR intensity movement basline volume density

Case Study B 8/2 training

8/2
25 min circuit 10 x thru

Swings 16kg rep 10, 100 V=3520# PR vol
high pulls 8kg 5/5, 100 V= 1760# PR vol
burpee rep 5, 50 base line haven't done these in a while
clean and press 8kg 4/4,40/40 V=1408# PR intensity +1 rep, vol the last 2 rounds she had to do 2/2 test and 2/2

total V=6688# plus bw burpees

Case Study B ( fat loss) logs for July

7/14 First day training in a month. She hasn't trained since 6/11. Tested movements, reps and rest

35 min circuit 5 rounds PR intensity/ volume/density a circuit similar to this in June when she was here last

dead lift 20 kg reps 10, 50 V=2200#
press 14# reps 5/5, 25/25 V=700#
swing 16kg reps 20, 100 V=3520#
row 12kg reps 5/5, 25/25 V= 1320#
knee pushups reps 5, 25
figure 8 8kg reps 10, 50 V=880#
russian twist 8kg reps 10, 50 V=880#
Total V=9500#

7/26 almost 2 weeks since her last session

We worked on 1 hand swings, high pulls and snatches.

10 min 1 hand swings 12kg 60/60 V = 3168#
10 min high pulls 8kg 80/80 V=2816#
7 min snatches 14# reps of 6 and 7 42/42 V=1176

total V= 7160#

7/28 Lots of movements tested great today so we put together a circuit for 30 min approx 3 mins per movement

3 min dl 24kg 60 reps V=3168# PR intensity/vol/den
3 min standing rows 12kg 30/30 V= 1584# PR intensity
3 min swings 16kg 72 V=2534# PR vol/density crusied thru these
3 min mt climbers 90 reps PR intesity movement
3 min cleans 12kg 30/30 V=1585# PR intensity movement
3 min squats 16kg 48 V=1690# reps 8 Pr +3 reps/set intensity/vol
3 min pushups reps 6, 36 PR +1 rep intensity
3 min press 8kg 3/3, 18/18 V=648# PR intensity up from 14#er
3 min V ups reps 10 60 reps pr movement solid and strong today

8/18 training

8/18 training
5 min pinch plate rows 25# plate
84 reps V =2100# Pr intensity, volume +4 reps

I had a work out in mind a challenge for some clients that don't like testing and I wanted to try it today.
54 minutes

4x 25 swings 28kg
30 mt climbers
4x 5/5 press 16kg
30 burpees
4x 25 squats 16kg
30 rtwist 16kg
4x 5/5 renagade rows 20kg
30 star jumps
V=17072# + body weight movements

Squats and rtwist were the only movements that didn't gain rom and that was one of my slower rounds. I had to stop and discipline/ tearing apart my two boys (no more yelling too much effort) about a dozen times. So my time was not what I was hoping. I felt good after the session. Better than when I started:)

8/16 training

8/16 tired today but I will test and see where it takes me?
20 min snatches 16kg
280 rep V= 9856# PR vol/density
10 min sumo dl
the movement tested great but when I tested the load with my usual 28+32k I lost. So I rested the mvt and gained and i just tesed the load two more time until 20+16k was the same as bw. Not really sure what is going on?
155 reps V= 12776

I felt better after the sesion than I went in. I have to trust my body and follow the feedback.