20150521 – 9G Sq/SU

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Using the paced GS#09G preset timer, we do 4 rounds of squats or situps (ass or abs). 1st round is bodyweight, next is weighted. You get to choose what to do, and stick to it for the entire round. Most opted for bodyweight squats…bodyweight abs…goblet squats…weighted situps. The rest position for squats is the bottom of the squat (ass on your ankles). For abs…just lie back and relax. On each rep, go up to the lockout point, pause for a moment, then return to the rest position ASAP. Impetus file is here

20150520 Hard & Fast

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60s Bridge 70s Body Weight Squats 60s Walking Bridge 60s Goblet Squats 50s Snatch Left 50s Snatch Right 30s Jerk Jumps 60s Jerks 30s Scissor Jumps 80s Jerk Jerk Clean 30s Leap Frog 60s Bridge 60[++5] Rest 4 rounds Impetus file is here

20150518 Heart Rate

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The idea is “simple”… We use Jerks2 to raise the heart rate…and then add snatches at the elevated heart rate to mimic the stress on the body late in a snatch set. A round is 12 mins. We will only do 2 rounds, with about 6 mins rest between them. Jerks2 1m…Snatches 1m L…Snatches 1m R Jerks2 2m…Snatches 1m L…Snatches 1m R Jerks2 3m…Snatches 1m L…Snatches 1m R 1st round 2x16kg for Jerks2 24kg for Snatches 2nd round 2x18kg for Jerks2 Snatches 24/26/28 for the 3 different sets (the dip in HR – swapped to bumps because of a knee

20150519 KettleBox + Swings EDT

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Escalating Density – each round, the KB’s for the swings get heavier (and the rest gets longer because I am a nice person) 90s Boxing or Goblet Squats 20s Gloves off 45s Swings2 20s Lock Out/20s Rack Hold : x4 Rest 50s[++2s] (The rest gets longer by 2s each round) 8 Rounds Impetus file is here Typical HR profile

20150518 Gentle GPP Monday

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A GPP style workout to start the week a bit more gently 60s Bodyweight Squats 80s Wheel 45s Pushups 50s Snatch Left 50s Snatch Right 30s Reverse Bridge (V-sit) 40s Pillar Lunge Left (One leg is planted as the pillar, the other leg does all the lunging) 40s Pillar Lunge Right (Swap sides) 60s Normal Bridge 50s Swings Left 50s Swings Right 30s Mountain Run (Mountain Climber) 30s Strict Press Left 30s Strict Press Right 60s Rest Impetus file is here HR profile probably won’t be significant, so maybe we won’t waste the space posting it