20100119 – 05h30 – Heavy Swings & TGU’s
JM & WarmUpA lot of bagwork to loosen the shouldersNow heavy swings. We set up all the big KB’s 32,36,40,44,48,56,64 in a circle.5xSw2h on each followed by 3xTGU L/RLots of rounds HRmax=155bpm. 604kcal
20100118 – 18h45 – unmeasured
JM & WarmUp (200club) The pattern: SnL, SnR, Burpees. Do “x” of each in a set. eg. 20kg SnL x5,20kg SnR x5,Burpees x520kg 5’s24kg 4’s28kg 3’s32kg 5’s (yes! 5’s!)This was a brutal workout in terms of heart rate and kcal, but I forgot the gadget, so didn’t measure it.Most people HRMax was waaaay above normal, so I’m guessing mine would’ve been around 182bpm
20100118 – 05h30 – Basics
JM & WarmUp (160club) Basic10 with skipping in 60s intervals (20kg)Sw2h, skip, SwL, skip, SwR, skip, SwA, skip, CL, skip, CR, skip, PpL, skip, PpR, skip, SnL, skip, SnR Basic10 with bodyweight squats in 45s intervals (24kg)Sw2h, SqBw, SwL, SqBw, SwR, SqBw, SwA, SqBw, CL, SqBw, CR, SqBw, PpL, SqBw, PpR, SqBw, SnL, SqBw, SnR Basic10 then rest in 30s intervals (28kg)Sw2h, rest, SwL, rest, SwR, rest, SwA, rest, CL, rest, CR, rest, PpL, rest, PpR, rest, SnL, rest, SnR HRmax=165bpm, 693 kcal
Awesome
So when we doing this? Looks awesome!
20100116 – 07h00 – Crossfit(Adham) v2
JM & WarmUp (160club) A modified version of the Adham-CrossFit sets we did recently. We wanna split it into L/R and lengthen it a bit, so instead of 21,9,15,15,9,21…Burpees/Swings21 Burpees, 15 SwL, 9 SwR21 SwL, 15 SwR, 9 Burpees21 SwR, 15 Burpees, 9 SwL A nice long set of Kettlebox using 2min rounds and ending with a 2min bridge (total 18mins)Box(2), SwL(1), SwR(1), Skip(2), CL(1), CR(1), Box(2), PpL(1), PpR(1), Skip(2), SnL(1), SnR(1), BrS(2) Spetsnaz Rolls/Thrusters(Squat press – SqP)21 Spetsnaz, 15 SqPL, 9 SqPR21 SqPL, 15 SqPR, 9 Spetsnaz21 SqPR, 15 Spetsnaz, 9 SqPL Slingshot/Snatches21 Slingshot, 15 SnL, 9 SnR21