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
4 rounds of 60s Bodyweight squats 30s KettleBell Pushups 80s Cleans2 31s KettleBell Pushups 60s Pillar Lunge Left 60s Pillar Lunge Right 32s KettleBell Pushups 90s Jerks2 33s KettleBell Pushups 40s Swings2 34s KettleBell Pushups 75s Swing Left 75s Swing Right 35s KettleBell Pushups 60s Alternating Swings 36s KettleBell Pushups 80s Pulsed Squat (In Threes) 60[++5] Rest Impetus file is here Typical HR profile is something like this [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHVWZqQVpJWFRobzg&export=download” title=”20150606-SaturdayMix.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]
A slow, but sufficiently heavy to be challenging set of Long Cycle2. You need to choose 3 sets of KB pairs to suit your ability. The pace is not fast at all, and you will spend relatively long in racked/rest positions, so take this into consideration. Light 24 @ 8s Rest 40s Heavy 28 @ 12s Rest 50s Medium 32 @ 10s Rest 60s Heavy 36 @ 13s Rest 70s Repeat a second time, adjusting weights (upward) if necessary. Impetus file is here
In the tradition of the birthday workout… Rika 02-06-1979 (36), so we have 2-6-19-36-79 to work with, from which we will create 62, and 6+2=8 Load/tire out the shoulders…then when they can’t interfere anymore…do Jerk/LC using the hips 79s Boxing or Skipping or Prison Burpees 36s Wheel 79s Jerks2 36s Bridge 79s Long Cycle2 62[++6] Rest (6+2=)8 rounds Impetus files is here
A VERY simple/gentle Monday workout. 50s of skipping or ab-work 50s of clean/press/snatch on each hand. repeat 16 times with 30s rest between each