20150611 Scales Of Torture

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An incredibly simple workout using KB sport supportive drills for Jerk/Snatch 1) We call them “hamstrung” – much like a straight leg or Romanian deadlift. A medium speed descent, with a high speed acceleration in the upward pull. This mimics the load on the hamstrings in Snatches. 2) Deep Box Squat jumps. Start at the very very bottom on a squat while standing on a pair of plyo-boxes, while holding a KB with both hands. From the start position, launch up and jump, landing straight back down into the bottom position The sequence is like this Hamstrung 45s[++15s]…Deep Box

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20150528 GS drills with legs+cardio

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5 Rounds of legwork to raise heart rate, followed by GS drills to keep it up there Times increment by a few seconds each round 25[++1s] Crouch Jumps 50[++5s] Cleans 30[++2s] Rachinsky Jumps 60[++10s] Long Cycle 30[++3s] Leap Frog 30[++5s] Bumps 45[++4s] Frog Squat 70[++8s] Jerks 45[++5s] Pulsed Squat in threes 40[++5s] Swings 60[++5s] Rest Impetus file is here HR profile…(This profile shows a lower than expected profile since it excludes much of the legwork due to injury. On some sets snatches were substituted for legs to keep HR elevated) [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHRHA5eE1zSVRLSTA&export=download” title=”20150528-GS-drills(with legs+cardio).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]