20150518 Heart Rate

/ KB sport, Workouts/ 0 comments

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

20150516 Saturday (Swings+Cleans)

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60s Get Up Sit Up Left 60s Get Up Sit Up Right 40s Double Swings 70s Bridge/Plank 12 @5s Double Cleans 40s Skiing 40s Double Swings 60s Snatch Left 60s Snatch Right 8 @5s Double Cleans 20s Lock Out 10 @5s Double Cleans 20s Lock Out 60s[++15s] Rest 5 rounds Impetus presets file is here Typical HR Profile (only 1st 3 rounds shown)

20150515 FFM 5×5

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Workset (On the L) starts at 20s, and goes up by 3s each loop: ActiveRest (On the R) starts at 20s and goes down by 2s each loop. It takes 7 loops to make up a 5 minute round. There are 6 options. You need to choose any 5 of them. 1 Choice for each 5 minute round Leap Frog : Crouch Bumps2 : Lockout2 HeliBells : swap directions (if you don’t have Bulgarian bags, or straps for the HeliBells, skip this option) Jerk Jumps : rest Get Up SitUps : swap sides Cleans2 : Rack2 Impetus file is here