20150527 Long Cycle metronome

/ KB sport, Workouts/ 0 comments

Escalation work for HR. Long Cycle2 reps performed on a metronome for 10 mins to mimic a GS set. 15s 2x18kg (40 reps) 14s 2x20kg (43 reps) 13s 2x22kg (47 reps) Certainly not big reps, but pretty challenging (for me anyway) Impetus files is here Typical HR profile looks something like this (initial spike is HRM strap shift and can be ignored. Last few second spike is a couple of extra/sprint finish reps) [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZjRvWEZ5OXdOUzA&export=download” title=”20150527-LC2-rpm.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”800″ extra=”image” style=”embed”]

20150527 Abs+Core

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Morning session (option 1): Some low intensity ab & core work 30s[++4s] Reverse Bridge 50s[++4s] Get Up Sit Up Left/Right 40s[++5s] Bridge 40s[++4s] Floor Press Left/Right 40s[++4s] Walking Bridge 40s[++4s] See Saw Press 40s[++4s] Skiing 30s[++4s] Straight Arm Sit Up Left/Right 50s[++5s] Rest 5 rounds Impetus file is here

20150526 Colour Matrix

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5 colours, 5 rows of possibilities The timer will announce the colour…you choose an exercise from the list in that colour, and perform it until the next beep/colour. A round has 4 sets, starting at 30s, and increasing by 4s each time. 4 rounds in total. You can do the same exercises again and again, or mix it up randomly. The options are shown in the pretty picture below. [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHUW5ieVJhWEpqa2M&export=download” title=”20150526-colourful.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”800″ extra=”image” style=”embed”] Impetus file is here

KSI level 2 testing requirements

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There is only 1 (fitness) test required to complete the KSI2 certification once the KSI1 process is completed. KSI2 Fitness test – There are 2 options here. KSI Jerks2 only test for men – take your bodyweight, round up to the nearest 5kg (eg. 73kg man -> 75). Subtract 12 from that number (75-12=63). You need to perform this many double jerks with 2x16kg kettlebells. for ladies – take your bodyweight, round up to the nearest 5kg (eg. 53kg lady -> 55). You need to perform this many double jerks with a 2x10kg kettlebells. The number of reps here

20150525 Active/Static

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A GS type session using Static Holds as a base, but also cranking up the heart rate by adding some extra movement between the holds. Short bursts (20s) to make them manageable, but everything is doubles 5 Sets in a row to make up a 10 min round 20s Rack Hold2 20s Jerks2 20s Lockout2 20s Swings2 20s Farmer Hold2 20s Cleans2 4 rounds with a few minutes rest between each round Impetus file is here Typical HR profile for some of the rounds…[google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHY3RoTEthRnBNR00&export=download” title=”20150525-Active-Static.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”600″ height=”400″ extra=”image” style=”embed”]