20120215 – 05h30 – Luvly legs and butts
JM + WarmUp (160 club)
Grab 2 different KB’s so there’s a slight core imbalance.
Pulsed Squats [Bounce for 3, hold for 3 (x2 rounds); Bounce for 4, hold for 4 (x2 rounds); Bounce for 5, hold for 5 (x2 rounds); Bounce for 6, hold for 6 (x2 rounds)]
Frog Squats [weighted (last round)]
Jerk Specific Squats
Pulsed Scissor Jumps [Bounce for 3, hold for 3 (x4 rounds); Bounce for 5, hold for 5 (x2 rounds); Bounce for 7, hold for 7 (x1 rounds); weighted (last round)]
BootStraps (1-Legged)
Spetsnaz Rolls
1-Legged-DeadLifts
Work 60s – 7 in a row. Rest 40s. 7 rounds
On the last round we make a few small changes. The Scissor Jumps become weighted. So do the frog squats. 🙂