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”]

20150529 5×5 FFM LongCycle

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Escalation work for Heart Rate, with some added pressure in racked holds. Long Cycle2 reps performed on a metronome for 5 mins to mimic the load of a 5x5m fight. The idea is to work relatively heavy (for YOU), since the pace is not particularly fast. 25@12s (=25 reps) 13@12s + 13@11s (=26 reps) 27@11s (=27 reps) 15@11s + 14@10s (=29 reps) 16@10s + 16@9s (=32 reps) Certainly not big reps, but pretty challenging (for me anyway) Impetus files is here Typical HR profile looks something like this (2x20kg)…. [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHTW5NQko1dE5zT3M&export=download” title=”20150529-5×5-FFM-LongCycle.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”1024″ extra=”image” style=”embed”]

20150522 – FFM/LMS2 Psycho Friday

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Swings2 Jerks2 Cleans2 Long Cycle2 Bumps2 Jerks2 or Cleans2 (your choice) Racked Hold2 Repeat 6 rounds, starting at 30s of each, and going up by 4s each time (ends on 50s). ie.30[++4] x6 = total 28m20s This is the beginning of the Last Man Standing2 – LMS2 Impetus file is here Typical HR profile (2x18kg) is something like this[google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHcmxOcHhwYzlVMkk&export=download” title=”20150522-FFM-LMS2.PsychoFriday.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”1002″ height=”626″ extra=”image” style=”embed”]

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