20150613 Saturday GPP/Singles Mix

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After a fairly tough week, we need a chill session with no doubles. 5 Rounds – takes ~1h10m 60s Wheel 60s Cleans Left 60s Cleans Right 60s Bridge 30s Dragon Hold Left 30s Dragon Hold Right 60s Snatch Left 60s Snatch Right 45s Frog Squats 50s Deck Sit Up 70s Long Cycle Left 70s Long Cycle Right 50s Russian Twist 30s Sprawl 30s Leap Frog 50s[++10s] Rest Impetus file is here Typical HR profile.. [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZjAzaTQtaEJsN2M&export=download” title=”20150613-SaturdayMix.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150611 Scales of GS torture

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Similar to the Hamstrung/DeepBoxSquatJumps session, but this time, we just use the actual GS move, instead of the supportive drill version. To add to the grip, we’ll use Long Cycle2 instead of Jerk2. Impetus file is the same as the Hamstrung/Deep Box Squat Jumps version (but you obviously do Snatch/LongCycle2) HR profile would be like this… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHbzFWYWNlaFh2ZDA&export=download” title=”20150611-ScalesOfGS.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150611 Scales Of Torture

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An incredibly simple workout using KB sport supportive drills for Jerk/Snatch 1) We call them “hamstrung” – much like a straight leg or Romanian deadlift. A medium speed descent, with a high speed acceleration in the upward pull. This mimics the load on the hamstrings in Snatches. 2) Deep Box Squat jumps. Start at the very very bottom on a squat while standing on a pair of plyo-boxes, while holding a KB with both hands. From the start position, launch up and jump, landing straight back down into the bottom position The sequence is like this Hamstrung 45s[++15s]…Deep Box

20150610 Core

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Some core/ab work – low heart rate/cardio 4 Rounds 90s Get Up Sit Up (Racked) 90s Other Side 45s 1 Arm Bridge 45s Other Side 70s Get Up Sit Up (Overhead) 70s Other Side 80s Walking Bridge 90s Weighted Sit Up 50s See Saw Sumo Row 60[++10s] Rest Impetus file is here Typical HR profile…[google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHTkJfWTB4T3lnZnM&export=download” title=”20150610-Core.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150609 See Saw (Scales)

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Start with short sets…which get longer, and long sets…which get shorter. Brief pause/gap between exercises to put down or pick up the 2nd KB. 7 Rounds… 30s[++7s] Jerks2 10s Ready (to snatch) 40s[++5s] Snatch 40s[++5s] Other side 20s Ready (to jerk) 90s[–9s] Jerks2 10s Ready (to snatch) 70s[–5s] Snatch 70s[–5s] Other side 45s[++5s] Rest Impetus file is here