Natalie - 10/29/12

Warm up:
Burgener warm up

Skill: Hang Power Clean

Push Press
5-5-5-5-5
33-38-38-43-43
GREAT FORM!

12 minute AMRAP of:
10 Sit-ups
10 KB Swings, 10#
10 33# squats to ball. No rep if no touch.
10 Pull-ups on bar
5 full rounds, plus 10 sit-ups and 8 KB swings. Round 3 no weight on squats.

Finale: 3 x :50 in plank. Rest same.

Natalie - 10/25/12

At Urban

Warm up:
Rowing lesson - 300 yards
10 push-ups
10 squats
row 300 yards

Pull-ups - 5 rounds of negatives

Elliptical - 9 x 1:00 on, 1:00 off. Cover max distance each round.
Level 5, 198 - 206 strides per minute.

Finale:
50 squats in fewest rounds possible (2 rounds)

Natalie - 10/22/12

Squat
5-5-5-5 (last set we didn't do due to low back pain)
33 - 48 - 53 - 58
VERY good squats.

5 RFT of:
1 down back
5 Burpees
10 Sit-ups
20 Step-ups
12:52

Finale:
:30 each, resting :30 between
Superman hold
Alternating leg/arm in plank
Leg lifts
Frog kicks (hurt her lower back)
Plain old plank

Natalie - 10/18/12

On track:
1/4 lap, 5 Push-ups, 5 Squats x 1 full lap.

In women's room:
DB Press
5-5-5-5-5
10-10-10-10-10#

Pull-ups
Natalie do reverse or lat pull-downs x 3 sets

E2MOM for total of 12 minutes:
Walking Lunges x 20
5 Push-ups
10 Squats

Finale:
Plank
3 x :45, resting :45 between

Natalie - 10/15/12

Back Squat
33 - 5
43 - 5
53 - 5 (high)
53 - 5 (high)
53 - 5 (better)

5 rounds NOT for time:
10 Ring Rows (lower)
10 Squats
10 KB Swings, 10#
10 Sit-ups
10 Push-ups

1 round Kunz Abs

Natalie 10/11/12

Natalie 09/10/12

Press
3 x 5 @ 43#

L-Sits
4 x :15, resting :30

5 RFT of:
5 Burpees
10 Ring Rows
15 Squats
1 Down-Back

Finale: Foam roller