Long Cycle2 with 2x18kg [1min @ 7rpm, 1min @ 9rpm] x6 sets of each (for a 12 min total) Impetus file is here Typical HR profile [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZXM3cTZPa1FNTU0&export=download” title=”20150519-HeartRateWorkout(LongCycle).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”620″ height=”722″ extra=”image” style=”embed”]
[soliloquy id=”217″] In the birthday tradition, we take the numbers that make up the birthday, and use them to concoct a workout Karen 1962-05-23 [53], so we have 5-19-23-53-62 as the numbers. Karen favours Snatch, and LeapFrog, we’ll do the same 19 rounds 62s Snatch Left 62s Snatch Right 5s Get Ready (for Leap Frog) 23s Leap Frog 19s Rest Every 5 loops, we add a bonus rest of 53s (Which is also an opportunity to get a heavier KB) Impetus file is here
Swings2 Jerks2 Cleans2 Long Cycle2 Bumps2 Jerks2 or Cleans2 (your choice) Racked Hold2 Repeat 6 rounds, starting at 30s of each, and going up by 4s each time (ends on 50s). ie.30[++4] x6 = total 28m20s This is the beginning of the Last Man Standing2 – LMS2 Impetus file is here Typical HR profile (2x18kg) is something like this[google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHcmxOcHhwYzlVMkk&export=download” title=”20150522-FFM-LMS2.PsychoFriday.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”1002″ height=”626″ extra=”image” style=”embed”]
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
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