20110402 – 07h00 – Kabelo’s Psycho Saturday leg class
JM + WarmUp (160 club)
The format is simple. We have 8 plyometric exercises which focus on legs. There’s 12 basic KB moves, and we add in skipping to top things up and keep the heart rate up.
[Skip, plyo, KB, plyo] x12 (basic 12 as the template)
Work 40s on the plyo exercise, then 50s on the skip/KB
In all, its 24 x 90s = 36 mins of work per round
round 1: plyo’s are…
Scissor Jumps
Spetsnaz Rolls
Mountain Jumps
Evil Wheel
Goblet Squats (1xKB)
Tuck Jumps
KB DeadLift (2xKB)
1Legged KB DeadLift (2xKB)
round 2: plyo’s are…
Squat Jumps
Spetsnaz Rolls
Mountain Run
Evil Wheel
Double KB Squats
Tuck Jump Burpees
KB DeadLift (2xKB)
Get Up Situp (Overhead)
A short little bridge (3m) to finish
HRMax= 163 kcal= 1200