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

20150528 GS drills with legs+cardio

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5 Rounds of legwork to raise heart rate, followed by GS drills to keep it up there Times increment by a few seconds each round 25[++1s] Crouch Jumps 50[++5s] Cleans 30[++2s] Rachinsky Jumps 60[++10s] Long Cycle 30[++3s] Leap Frog 30[++5s] Bumps 45[++4s] Frog Squat 70[++8s] Jerks 45[++5s] Pulsed Squat in threes 40[++5s] Swings 60[++5s] Rest Impetus file is here HR profile…(This profile shows a lower than expected profile since it excludes much of the legwork due to injury. On some sets snatches were substituted for legs to keep HR elevated) [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHRHA5eE1zSVRLSTA&export=download” title=”20150528-GS-drills(with legs+cardio).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150527 Long Cycle metronome

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Escalation work for HR. Long Cycle2 reps performed on a metronome for 10 mins to mimic a GS set. 15s 2x18kg (40 reps) 14s 2x20kg (43 reps) 13s 2x22kg (47 reps) Certainly not big reps, but pretty challenging (for me anyway) Impetus files is here Typical HR profile looks something like this (initial spike is HRM strap shift and can be ignored. Last few second spike is a couple of extra/sprint finish reps) [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZjRvWEZ5OXdOUzA&export=download” title=”20150527-LC2-rpm.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”800″ extra=”image” style=”embed”]

20150527 Abs+Core

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Morning session (option 1): Some low intensity ab & core work 30s[++4s] Reverse Bridge 50s[++4s] Get Up Sit Up Left/Right 40s[++5s] Bridge 40s[++4s] Floor Press Left/Right 40s[++4s] Walking Bridge 40s[++4s] See Saw Press 40s[++4s] Skiing 30s[++4s] Straight Arm Sit Up Left/Right 50s[++5s] Rest 5 rounds Impetus file is here

20150526 Colour Matrix

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5 colours, 5 rows of possibilities The timer will announce the colour…you choose an exercise from the list in that colour, and perform it until the next beep/colour. A round has 4 sets, starting at 30s, and increasing by 4s each time. 4 rounds in total. You can do the same exercises again and again, or mix it up randomly. The options are shown in the pretty picture below. [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHUW5ieVJhWEpqa2M&export=download” title=”20150526-colourful.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”800″ extra=”image” style=”embed”] Impetus file is here