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