20150612 FFM (5×5) Other vs. Long Cycle

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In the recent Fry-Day tradition…5 rounds of 5 minutes each, with 1 minute rest between sets (to mimic a 5 round MMA title fight) Other: Walking Bridge, Get Up Situps (Overhead), KB shrimp, Wheel of Joy, Ninja Pushups, Heli-Bells You get to choose which one you use as other…BUT…you can only use it once. On subsequent rounds, you have to choose a different one – so select wisely. The timer tells you when you’re halfway so that (if necessary) you can swap sides (eg. Get up Situps) The sequence… 1) Other 3m 57s vs. Long Cycle2 1m 03s (7x

20150611 Scales of GS torture

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Similar to the Hamstrung/DeepBoxSquatJumps session, but this time, we just use the actual GS move, instead of the supportive drill version. To add to the grip, we’ll use Long Cycle2 instead of Jerk2. Impetus file is the same as the Hamstrung/Deep Box Squat Jumps version (but you obviously do Snatch/LongCycle2) HR profile would be like this… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHbzFWYWNlaFh2ZDA&export=download” title=”20150611-ScalesOfGS.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150610 Core

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Some core/ab work – low heart rate/cardio 4 Rounds 90s Get Up Sit Up (Racked) 90s Other Side 45s 1 Arm Bridge 45s Other Side 70s Get Up Sit Up (Overhead) 70s Other Side 80s Walking Bridge 90s Weighted Sit Up 50s See Saw Sumo Row 60[++10s] Rest Impetus file is here Typical HR profile…[google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHTkJfWTB4T3lnZnM&export=download” title=”20150610-Core.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150605 5×5 FFM/Tabata(ish)

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EDT=Escalating Density Training (go heavier and heavier, keeping pace/duration the same) 1. Swings2 EDT 20:10 x10 2. Long Cycle2 EDT 20:10 x10 (Light & Fast) 3. Swings2 EDT 20:10 x10 (Preferably heavier than the 1st round) 4. Long Cycle2 42reps@7s 5. Swings2 EDT 20:10 x4, followed by Long Cycle2 25reps@7s Impetus file is here Typical HR profile would be something like this [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHdjhyWGJ1SHJXOVU&export=download” title=”20150605-FFM-5×5-TBT.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150604 Long (downhill) Cycle

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A slow, but sufficiently heavy to be challenging set of Long Cycle2. You need to choose 3 sets of KB pairs to suit your ability. The pace is not fast at all, and you will spend relatively long in racked/rest positions, so take this into consideration. Light 24 @ 8s Rest 40s Heavy 28 @ 12s Rest 50s Medium 32 @ 10s Rest 60s Heavy 36 @ 13s Rest 70s Repeat a second time, adjusting weights (upward) if necessary. Impetus file is here