20110131 – 05h30 – Shuttle-Legs
JM + WarmUp (160 club)
2 equal sized working weights, set 40m apart.
At the 1st, Sw2h for 40s, then you have 20s to sprint to the other, and enjoy a rest for the balance of the 20s. Same exercise at the 2nd KB.
Repeat for each of the Basic12. (ie 24 sets)
2nd set: Instead of a straight sprint, do a side to side shuffle between the KB’s. Do each of the Basic12 only once.
3rd set: Only 6 of the basic12 this time. Cleans, Presses & Snatches. The shuttles between the KB’s look like so…
Cleans L, duckwalk
Cleans R, bunny-hops
Presses L, stepping lunges forward
Presses R, stepping lunges backward
Snatches L, sideward stepping Squats L
Snatches R, sideward stepping Squats R