20120210 – 05h30 – EDT Tabata Double Swings

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JM + WarmUp (160 club) We set up another rather delightfully pretty array of 2xKB’s from 2×8 up to 2×32.We’ll start with some singles to get going. 16 sets in a block. Work 20s, rest/move 10s. Initial… Sw2h, SwL, SwR, SwA… then next weight. 4 sets in a row, then a bonus of 30s rest.Men start at 12kg and go up to 32kg (if possible) and then down again.In all we do 7 rounds. The 1st 2 are singles, then on to the doublesfor the remaining 5 rounds.It’s ALL swings. At the end of the round… remove the heaviest

20120209 – 05h30 – GS EDT

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JM + WarmUp (160 club) A nice array of double KB’s arranged in pairs from 2×8 up to 2x24kgYou go up the pyramid of weights as far as you can manage and then down again1) OAJ 4L+4R (just to get going)2) DoubleJerks 43) DoubleJerks 64) DoubleJerks 8[2++]

20120208 – 05h30 – LEGS!!

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JM + WarmUp (160 club) A pyramid of legwork 3-7-3DeepBoxSquat JumpsHamstrung (L+R)HiBox StepUps to the side (L+R)DragonLunges (weighted) (L+R)1-legged Spetsnaz Roll (L+R)Pistol (L+R)Airborne Lunge (L+R)

20120207 – 05h30 – skippidy skip

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JM + WarmUp (160 club) KB-L, skip, KB-R, skip, KB-Doubles, skip, restEverything is for 50s 10 rounds: Sw,C,P/J,Sn,LC,Sw,C,P/J,Sn,LCWe ain’t doing double snatches, so on the snatch round it’s double-swings

20120206 – 05h30 – 1,1,0,2

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JM + WarmUp (160 club) LC-LLC-RBridge (strict)Double Jerks 1,1,0,2 is Single-KB,Single-KB, No KB, DBL-KB Each for 1 minute without pausing between. Rest 40s between rounds. 12 rounds1-7) 22kg,22kg,-,2x16kg8-10)24kg,24kg,-,2x16kg11) 24kg,24kg,-,2x18kg12) 24kg,24kg,-,2x20kg The objective is to maintain the same speed/rpm throughout, even when you increase the weights. Doesn’t always work though *grin* HRMax= 174 kcal= 791