Connie's Double Density w/ 10s

[Connie Brown]

Goals for 4-6 week program:

Swipes, 10# choked, 1 set of 100
Mill component exercises, 10# choked, 10 x 10 (might be a stretch, I have no idea)

continue with fat loss 1# / week

done 3x per week, AM/PM sessions, double density style

Fri Mar 26

AM Swipes
10# choked, 10 x 7
RT 8
RPE 7

Midday WW intermediate

PM Mill components
10# choked
saber inward pendulum 3 x 5
armpit cast 3 x 5
taskmaster, dropped to 5#, 3 x 5
RT 6
RPE 8

Evening workout was delayed from the normal 5:30 to 7:30 and I had no energy by that time. Weird. Rest, water, and food no different

[Connie Brown]

Sun Mar 28

AM Swipes
10# choked, 10 x 8
RT 8
RPE 8

Midday Warrior Wellness intermediate

PM Mill components
10# choked
saber inward pendulum 10 x 5
RT 6
RPE 7

I watched all 3 tapes of "Freedom By Degree" and figured out
maybe why my left side saber inward pendulum is clunky.

I think the pec-lat lock is not as good from muscle underdevelopment.
still watching and figuring it out. 's fun

[Connie Brown]

Mon Mar 29

WW intermediate

Tue Mar 30

AM Swipes
10# choked, 8 x 9
RT 8
RPE 9

midday Warrior Wellness intermediate

PM Mill components
5# slow, muscled through
short whip 8 x 3
RT 7
RPE 7

[Connie Brown]

Wed Mar 31 Warrior Wellness intermediate
Thu Apr 1 rest day - WW

Fri Apr 2

AM Swipes
10# choked, 8 x 10
RT 9
RPE 7

midday Warrior Wellness intermediate

PM Mill components
10# (forgot I was doing 5s for form & volume! doh)
inward pendulum 5 x 7
RT 7
RPE 8

Quit on the inward pendulums when the left side club started inadvertently zeroing in on my face. sigh.

[Connie Brown]

Sun Apr 4 - replaced CB workout with fine-motor piping (Palm Sunday) and mowing the lawn

Mon Apr 5 Warrior Wellness intermediate

Tue Apr 6

AM Swipes
10# choked, 6 x 12
RT 9
RPE 8

midday Warrior Wellness intermediate

PM Mill components for form and volume
5# taskmaster 5 x 7
RT 7
RPE 8

Surprisingly big difference between sets of 10 and sets of 12 for morning swipes.

[Dan Chomycia]

Connie,

Great Program Keep up the good work!

Talk to you soon!

[Connie Brown]

Wed Apr 7 Warrior Wellness intermediate

Thu Apr 8 WW intermediate

AM Swipes
10# choked, 5 x 12
RT 9
RPE 8

midday Warrior Wellness intermediate

PM Mill components for form and volume
10# taskmaster 1x5, 1x3
5# taskmaster 8x8
RT 7
RPE 7

Second time not able to do target volume with swipes
in sets of 12. no energy and running out of gas
(working out before breakfast)

with a goal of strength first & endurance second -
is it better to do fewer larger sets or more and shorter ones?