20150513 Swings + “x”

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45s Double Swings 50s Pulsed Squat (in 3’s) 45s Double Swings 60s Snatch anySide 45s Double Swings 60s Snatch otherSide 45s Double Swings 30s Reverse Bridge (legs straight) 45s Double Swings 50s Alternating Halo 45s Double Swings 80s Burpees (NOT girlie-burpees…proper ones!) 45s Double Swings 90s Double Jerks 45s Double Swings 30s Iron Cross Bridge (Hands as wide as possible – based on the gymnastics Iron Cross) 45s Double Swings 60s Rest 3 rounds Impetus preset file is here

20150512 9A legs/abs

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A pulsed set of abs or legs, based on the GS#9 timer that is normally used for Jerks2. You choose it, you use it… There are 4 rounds of 10 mins. You can change on any given round, but stick to the same drill for the whole round. When the timer beeps, do a rep. Wait in the active resting position until the next beep. You can do 4 different sets, or 4 the same, or any mix of choice. Choices: Deep box squats (use suitable KB for your ability) Hamstrung (active rest position is at the bottom – preferably fist

20150511 Legs, abs and grip

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4 sets, each about 10 mins long. We start with less legs, more abs, and some swings2/cleans2 in between. Each round, the abs time reduces and the legs time increases (swings2/cleans2 stay the same each time). Everything is pulsed according to a beep timer except the swings. 1m of legs: Deep Box Squats (1 every 5s), then short break to change positions 40s of grip: Swings2, then short break to change positions 5m of abs: Ab wheel reps (1 every 6s), then short break to change positions 2m of grip: Cleans2 (1 every 4s) A long rest 1m20s Round

20150508 Friday 5×5

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5 rounds of 5 mins each, with 1 min rest between each Semi Squat Jumps (15s[++1]:15s[–1]) {Jumps time goes up by 1s each loop, and rest time goes down by 1s} Rack2 Hold (Heavy eg. 2x24kg for men, 2x18kg for ladies) Cleans2 (paced) Bumps2 (paced) Swings2:Rack2 Impetus file is here

20150507 Weird stuff

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A mixture of stuff we don’t do too often just to mix things up a bit 30s Diamond Pushups 30s Bicycle 45+45s 1 Arm Bridge L/R 90s Kettlebell Jerk-ee (Burpee + Double KB jerk) 60s Russian Twist v2 (Feet up/legs straight) 2m Doubles (Sumo Row+Clean+Jerk+Squat) 60s Kettlebell Halo (alternating directions, 1L…1R…1L…) 6 rounds 20150507-impetus-file