20100224 – 18h45 – Circle of Friends
JM & WarmUp (160club)
Set up a circle of random weights from 8-24kg (generally best to have 2 sizes at each station.. for girls/guys)
Between each KB point is a ball (basketball, yogaball, rugby ball etc – the more different sizes & shapes and levels of inflation, the better)
Round 1: a) pushups with your hands on the ball b) KB exercise of choice. 45s per station. NO rest till you’ve gone all the way around.
Round 2: a) WalkingDoug(walking bridge with feet balanced on the ball) b) Snatches. 45s per station. NO rest till you’ve gone all the way around.
Round 3: a) Rocky pushups (1 hand on the floor, other on the ball – do a “clap-pushup” style movement and swap hands). b) Swings. 30s per station. NO rest till you’ve gone all the way around.
VO2GSmax – The standard protocol for VO2max snatches is 15s work, 15s rest. It works, but I figure we can make it harder.
Instead of resting, let’s just hold the KB in the lockout position (like you’d have to do in a GS contest)
So we’ll work on 15s work, 15s lockout/hold
3x 3min rounds with 30s rest between rounds (1L/1R)
1x 4min round (2mins L/2mins R)
HRmax=xxx, yyy kcal