20090401 – 18h45 – KB SuperCircuit

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Joint Mobility & 10 min warmup sequence.

Then a super-circuit – work 3mins,rest 1min – with these stations:

1. Ringside step-ups (2x24KB)

2. Step-up (similar to above, but running pace on a lower step) – 2x16KB

3. Overhead Squat (medium-heavy ie.24/32KB)

4. Swingups or Pullups

5. Snatches L

6. Skip/RopeJump

7. Snatches R

8. Skip/RopeJump

9. 2-Handed Heavy swings or deadlifts (40KB)

10. Skip/RopeJump

 

LOTS of lovely rounds! (1h15m)

Work/Rest ratio 3:1

 

Notes: Maybe a 4:1 would be better