20110823 – 05h30 – Hi/Lo Jogging Bells
JM + WarmUp (160 club)
Set out the weights about 10m apart in lines of 4 of the same size/weight.
Low weight has higher reps – you can choose which you prefer.
The 0th KB is heavier than the rest of that line ‘cos it’s 2-hand swings
At the 0th KB, Swings 2-hands. Jog to 1st KB.
At the 1st KB, Swings L+R. Jog back to 0th KB
At the 0th KB, Swings 2-hands. Jog to 2nd KB.
At the 2nd KB, Cleans L+R. Jog back to 0th KB
At the 0th KB, Swings 2-hands. Jog to 3rd KB.
At the 3rd KB, Presses L+R. Jog back to 0th KB
At the 0th KB, Swings 2-hands. Jog to 4th KB.
At the 4th KB, Snatches L+R. Jog back to 0th KB
At the 0th KB, Swings 2-hands.
So the sequence, in case you missed it, is…
Sw2h, SwL+SwR, Sw2h, CL+CR, Sw2h, PpL+Pp, Sw2h, SnL+SnR, Sw2h
For the ladies, the reps/weights are
22 20 18 16 14 12 10 08 reps
16 16 18 18 20 20 22 24 Sw2h
08 08 10 10 12 12 14 16 SwL/R
08 08 10 10 12 12 14 16 CL/R
08 08 10 10 12 12 14 16 PpL/R
08 08 10 10 12 12 14 16 SnL/R
For the gents, the reps/weights are
18 16 14 12 10 08 reps
22 24 28 32 36 40 Sw2h
14 16 18 20 22 24 SwL/R
14 16 18 20 22 24 CL/R
14 16 18 20 22 24 PpL/R
14 16 18 20 22 24 SnL/R
HRMax= 174 kcal= 792