20150606 KB & Pushups

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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”]

20150604 Long (downhill) Cycle

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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

20150603 Double Box (B/D)

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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

20150530 Circle of Friends Saturday

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You start somewhere/anywhere in the circle, and perform the exercise at that station (see pic for details – your kind instructor will set out everything in this sequence for you). When the timer beeps, you have 8s to move to the next station. There are 14 stations. After 22 sets/exercises, there is a rest (which increases on each of the 3 rounds). The idea is to make things random/unpredictable in terms of how much time you spend at each exercise. The green exercises shown next to some of the blocks are altenatives for the “knee challenged” who can’t always

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