Official Website of Sarah E. Rippel, BS, CPT, FMS

-A Week in Workouts!-


Here’s a recap of what’s gone on with my own fitness routine this past week!

TUESDAY 11/11/2008

ETK Workbook – Week 1/Day 1: RKC Program Minimum (with my own modifications)

  1. Warm-Up: 10 min: Wall Squats, Halos, Pumps, Cossacks
  2. Workout: 21 min (rested only after completion of a round): 2 rounds of:
  • Swings (12 kilo) x 20
  • Jumping Jacks x 30 sec
  • JC Band AA Push x 30 sec
  • Swings x 20
  • Mountain Climbers x 30 sec
  • JC Band AA Pull x 30 sec
  • Swings x 20
  • Squat Thrust + Push-Up x 30 sec
  • JC Band Rotations x 30 sec
  • Swings x 20
  • Divebomber + Hip Swivel Planks x 1 min

WEDNESDAY 11/12/2008

Today I did the Pinnacle workout from the AOS Clinic I DVD, so I could incorporate more work on my kettlebell technique and get used to my new 12 kilo kettlebell!

  1. Warm-Up: 10 min; 5 min SMR with foam roller followed by 5 min of yoga poses (sun salutation, up/down dog, triangle, warrior variations)
  2. Workout: took 38:23 to complete
  • Round 1: 1A Dead Swings/1A Swings/Rest 30 sec x 3
  • Round 2: Dead Clean/Long Cycle Clean/Rest 30 sec x 3
  • Round 3: Dead Clean & Press/Long Cycle Clean & Press/Rest 30 sec x 3
  • Round 4: Hi Pull/1/2 Snatch/Snatch/Rest 30 sec x 3
  • Round 5: Dead Squat/Long Cycle Squat/Flip & Catch/Rest 30 sec x 3
  • Round 6: Windmill/Figure 8 to a Hold/Sumo Deadlift/Rest 30 sec x 3

THURSDAY 11/13/2008

ETK Workbook – Week 1 Friday: RKC Program Minimum with modifications

  1. Warm-Up: 13 min: SMR, Active Isolated stretching, “Y/T/W”‘s on stability ball, single leg bridges, pumps, and cossacks
  2. Workout Part I: 5 min TGU singles with 12 kilo, did 6 each side with 15 sec left
  3. Workout Part II: 6 min, 2 rounds of:
  • Get-Up Sit-Up with 4 kilo x 5 ea side
  • Chest Press to 1/2 Get-Up 12 kilo x 5 ea
  • Russian Twist Hot Potato 4 kilo x 20
  • Rest 30 sec

FRIDAY 11/14/2008

  1. Warm-Up: 10 min SMR and yoga
  2. Workout: 20 min, did 3x through Rounds 1-4 of Pinnacle, resting 30 sec after completion of each.

SATURDAY 11/15/2008

  1. Warm-Up: 5 min Snatch/Windmill/Get-Up combo with 8kilo, did 5 on right, 4 on left, then rested 1 min…talk about a heart-pounder! 🙂
  2. Workout: just farted around with TGU drills and did some ab stuff

SUNDAY 11/16/2008

  1. Workout: did one go-thru of the AOS “1200” workout, which took 32 min; I rested 30 sec after completing an exercise and 1 min. after completing a round.
  • Round 1: TGU with 8 kilo/Swings with 12kilo/Snatches with 12kilo
  • Round 2: Alt Corkscrew Push-Up/12k Squat/8k Snatch
  • Round 3: 12k Suitcase Dead/8k Hi Pull/8k Snatch
  • Round 4: 8k Lunge Twist/8k Fig 8 to Hold/Super Plank+Hip Swivel/8k Snatch
  • Round 5: 10 lb db’s Renegade Row/10 lb db’s Staggered Squat/no snatches
  • Round 6: 8k Sumo Dead (behind neck)/8k Fig 8 to Hold/4k Russian Hot Potato/no snatches

Another GREAT workout!  I am seeing improvements in not only my strength and endurance, but my shoulder mobility as well…AND although I don’t have any weight to lose, I feel leaner!

MONDAY 11/17/2008

Farted around with Wii Fit…my favorites are all the yoga poses, the hula hoop, slalom skiing, and the ski jump…oh, and I beat the trainer on the Push-Up Challenge, lol! 🙂

TUESDAY 11/18/2008

Today I combined suspension training with kettlebells.  I even did a little jumpin’ rope!  Been a looooong time since I jumped rope, so it felt good!  I used to do it all the time and got out of it for some reason.

  1. Warm-Up: 5 min Jump Rope: basic jump, single leg, alternating leg, then 3 min (3 rounds) of 8kilo cleans and alternating arm swings
  2. Workout: 30 min, did 2 rounds of circuit:
  • Suspended Lunge with Contralateral Reach x 10 ea
  • Overhead Press 8 kilo x 10 ea
  • Suspended Single Leg Squat (basically a pistol with a little assistance) x 10 ea
  • Clean & Press 8 kilo x 10 ea
  • Suspended Push-Up x 10
  • Snatch 8 kilo x 10 ea
  • Recline Row x 10
  • 2A Swing 12 kilo x 10
  • Suspended Pendulum x 10 cycles

You guessed it, another GREAT workout! 🙂

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One response

  1. Your kettlebells are getting a GREAT workout and so are you. It’s fun to see all the different stuff you do with the bells.

    November 18, 2008 at 11:46 pm

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