20090820 – 18h45 – 3min
JM & WarmUp
Time for a cardio blast. The kettlebell TriFecta(thanx to Dr. Mark Cheng RKC)…SN(L) 30s,SN(R) 30s,C(L) 30s,C(R) 30s,SW(L) 30s,SW(R) 30s.
We’ll use that as the basis for this session, but play around with the techniques & sequences. In principle, do the same on the left & the right, at flat out pace, for 30s, 3 exercises in a row, then rest one minute, and repeat.
1) SN,C,SW 16kg
2) SW,P/PP,C 16kg
3) P/PP,SN,SW 16kg
4) SN,P/PP,SN 20kg
5) P/PP,SW,SN 20kg
6) C,SN,P/PP 20kg
7) SN,P/PP,C 20kg
8) kick it up to a 4min version…SN,C,P/PP,SW and do all (L)…then all (R) 24kg
bridge to finish…60s strict, 30s (L), 30s (R), 30s walking, 30s strict
stretch