3 rounds of 5 mins (non-title bout), with 60s rest between each LongCycle2 at pace. 43 @9s (light) 38 @8s (medium) 33 @7s (heavy) Impetus file is here Typical HR profile… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHckthalJza2p5cXc&export=download” title=”20150626 MMA(ish).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]
A mixture of Double Swings and either Scissor Jumps or KB-LeapFrog. 5 rounds of 5 minutes each, split into 30s chunks of double swing, with 20s:10s work:rest on the jumps. We play around with more/less jumps to up the load n the legs & cardio system. Last round the jumps is 30:0 (instead of 20:10) [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHQ2dyWTFOc2I0Njg&export=download” title=”20150626-SwingingPsychoScissorFrog.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”] Impetus file is here Typical HR profile… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHcjFIWDZqd3YxWWs&export=download” title=”20150626-SwingingPsychoScissorFrog.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]
An even simpler sequence than yesterday. Start with a short timespan, and just keep increasing it. 12 Rounds 1m[++5] Boxing, Bridge or Skipping 1m[++5] Long Cycle2 or Jerk2 1m[++3] Rest Impetus file is here Typical HR profile… (to follow)
In the recent Fry-Day tradition…5 rounds of 5 minutes each, with 1 minute rest between sets (to mimic a 5 round MMA title fight) Other: Walking Bridge, Get Up Situps (Overhead), KB shrimp, Wheel of Joy, Ninja Pushups, Heli-Bells You get to choose which one you use as other…BUT…you can only use it once. On subsequent rounds, you have to choose a different one – so select wisely. The timer tells you when you’re halfway so that (if necessary) you can swap sides (eg. Get up Situps) The sequence… 1) Other 3m 57s vs. Long Cycle2 1m 03s (7x
EDT=Escalating Density Training (go heavier and heavier, keeping pace/duration the same) 1. Swings2 EDT 20:10 x10 2. Long Cycle2 EDT 20:10 x10 (Light & Fast) 3. Swings2 EDT 20:10 x10 (Preferably heavier than the 1st round) 4. Long Cycle2 42reps@7s 5. Swings2 EDT 20:10 x4, followed by Long Cycle2 25reps@7s Impetus file is here Typical HR profile would be something like this [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHdjhyWGJ1SHJXOVU&export=download” title=”20150605-FFM-5×5-TBT.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]