20110922 – 05h30 – The ONCE ONLY – LMS – leg repairs
JM + WarmUp (200 club)
Everybody is whining and crying about sore legs for some unknown reason. Oh well, as we know, the best way to fix ’em, is to use ’em (again)
So, LMS=Last Man Standing (no pun intended) with a bit of a twist.
We (again) set up the plyo-boxes in pairs – they might be useful for SnatchPull Hamstring drills, and Deep Box Squats – this is 3 “wildcard” exercises (aka. leg fixers)
Take 3 KB’s (eg. 16, 20, 24kg) and do only the 1-handed KB basic exercises (Sw, C, Pp, Sn, C+P)
There are 10 allowable KB-exercises, and you’re allowed to do each one ONLY ONCE.
I’ll repeat that… ONLY ONCE!!!!!
So, if you have used the lightest KB to do swings with your left hand, then you CANNOT do Swings(L) with the light KB again.
The workout is 48mins long. There are NO rests.
Since you have 3 KB’s and 10 options that covers 30 mins.
You need to fill in the other 18 mins with “wildcards” – ie. do lots of leg exercises.
You can do more than 18 mins of these if you want to… and therefore will do less of the KB-exercises, but 18 mins is the MINIMUM here.
HRMax= 173 kcal= 835