20150525 Active/Static

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A GS type session using Static Holds as a base, but also cranking up the heart rate by adding some extra movement between the holds. Short bursts (20s) to make them manageable, but everything is doubles 5 Sets in a row to make up a 10 min round 20s Rack Hold2 20s Jerks2 20s Lockout2 20s Swings2 20s Farmer Hold2 20s Cleans2 4 rounds with a few minutes rest between each round Impetus file is here Typical HR profile for some of the rounds…[google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHY3RoTEthRnBNR00&export=download” title=”20150525-Active-Static.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”600″ height=”400″ extra=”image” style=”embed”]

20150519 Long Cycle HR workout

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Long Cycle2 with 2x18kg [1min @ 7rpm, 1min @ 9rpm] x6 sets of each (for a 12 min total) Impetus file is here Typical HR profile [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZXM3cTZPa1FNTU0&export=download” title=”20150519-HeartRateWorkout(LongCycle).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”620″ height=”722″ extra=”image” style=”embed”]

20150523 Karen Goument B/D

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[soliloquy id=”217″] In the birthday tradition, we take the numbers that make up the birthday, and use them to concoct a workout Karen 1962-05-23 [53], so we have 5-19-23-53-62 as the numbers. Karen favours Snatch, and LeapFrog, we’ll do the same 19 rounds 62s Snatch Left 62s Snatch Right 5s Get Ready (for Leap Frog) 23s Leap Frog 19s Rest Every 5 loops, we add a bonus rest of 53s (Which is also an opportunity to get a heavier KB) Impetus file is here

20150521 – 9G Sq/SU

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Using the paced GS#09G preset timer, we do 4 rounds of squats or situps (ass or abs). 1st round is bodyweight, next is weighted. You get to choose what to do, and stick to it for the entire round. Most opted for bodyweight squats…bodyweight abs…goblet squats…weighted situps. The rest position for squats is the bottom of the squat (ass on your ankles). For abs…just lie back and relax. On each rep, go up to the lockout point, pause for a moment, then return to the rest position ASAP. Impetus file is here

20150520 Hard & Fast

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60s Bridge 70s Body Weight Squats 60s Walking Bridge 60s Goblet Squats 50s Snatch Left 50s Snatch Right 30s Jerk Jumps 60s Jerks 30s Scissor Jumps 80s Jerk Jerk Clean 30s Leap Frog 60s Bridge 60[++5] Rest 4 rounds Impetus file is here