V02 Max and fat burn – FYI
http://kbmeltdown.blogspot.com/
20100127 – 05h30 – PresSwing
JM & WarmUp (200club – 12kg) Get 2 weights. first is ~1/3 bodyweight for guys, ~1/5 for girls. 2nd is heavier than that.eg. 74kg(me)-> 32kg & 24kg 1)The heavy is for swings and the lighter for presses. 30s on each of these…Sw2h,BrS,PpL,SqBw,restSw2h,BrS,PpR,SqBw,restSw2h,BrS,PpR,SqBw,Sw2h,BrS,PpR,SqBw,restSwL,SwR,BrS,PpL,PpR,SqBw,rest2)Same sequence, but switch the weights. press heavy, swing light I skipped out the fastest 100 snatch set, so the HRM profile is not totally accurate. probably would’ve kicked out a higher bpm & kcal pattern if I’d joined in. To finish – some abs. 5x1mins. BrReverse,BrS,BrL,BrR,BrW HRmax=161bpm, 578kcal
20100126 – 18h45 – 5’s & 10’s
JM & WarmUp (200club – 12kg) Go heavy (>1/3 of your bodyweight for guys, 1/4 for girls). eg. 74kg(me)->32kgVery simple… 5 reps of SnL,PpL,CL,SwL,WindmillL,TGU-L. repeat R Now reduce weight to ~1/3 of bodyweight (1/5 for girls). eg. 74kg(me)->24kgKick it up to 10 reps of SnL,PpL,CL,SwL,WindmillL,TGU-L. repeat R To finish… reduce weight again to a sprint-snatchable weight.Do your fastest 100 reps. Hand changes whenever you want. Flat out sprint.You’ll wanna remember your own time so that you can beat it next time. HRmax=175bpm, 698kcal
1000’s
Well… seems like all the hectic challenges we’ve got so far involve 1000 reps. For me personally, I reckon we may as well make it 1001. So, how about….. 1000 TGU’s !? I think this would be a mutha of a challenge. Who’s in?
20100126 – 05h30 – 3min sets
JM & Warmup (160club) 16kg for these timed sets of 3mins with a 30s rest between sets.Swings 3m, rest 30s, Bagwork 3m, rest 30s,CL 3m, rest 30s, Bagwork 3m, rest 30s,PpL 3m, rest 30s, Bagwork 3m, rest 30s,SnL 3m, rest 30s, Bagwork 3m, rest 30s,[CL 1m,PpL 1m,SnL 1m], rest 30s, Bagwork 3m, rest 30s,CR 3m, rest 30s, Bagwork 3m, rest 30s,PpR 3m, rest 30s, Bagwork 3m, rest 30s,SnR 3m, rest 30s, Bagwork 3m, rest 30s,[CR 1m,PpR 1m,SnR 1m], rest 30s, Bagwork 3m, rest 30s,BrS 3m HRmax=161, 840kcal (although the heartrate here didn’t go particularly high, it felt like a