20110117 – 05h30 – triple Zuzana from bodyrock.tv
JM + WarmUp (160 club)
Zuzana from www.bodyrock.tv posted a “Swimming In My Own Sweat Workout”. Thought we’d modify it a little and give it a whirl.
# 1. One Arm Sandbag Swing (right arm)10 reps, One Arm Sandbag Swing (left arm)10 reps, Burpees 20 reps
# 2. One Arm Sandbag Swing (right arm)10 reps, One Arm Sandbag Swing (left arm)10 reps, Burpees 19 reps
etc till you get down to 10 burpees. In all this is 100 reps on each hand of sandbag swings, and 165 burpees
We’ll do it differently…
Burpees 25, KB left hand 25, KB right hand 25
Burpees 24, KB left hand 24, KB right hand 24
etc till you get down to 10 of each. repeat the 10 of each a total of 3 times.
Feel free to replace swings with snatches, presses, cleans etc, and of course, alter the weight of the KB to suit your needs
25-21 Swings 20kg
20-16 Snatches 20kg
15-10 Presses 24kg
10 Cleans 32kg
10 Cleans 36kg
Total is 300 KB-L, 300 KB-R and 300 burpees. It’s roughly triple the loading(hence the title).
HRMax= 169 kcal= 1217