A simple mixture of boxing, skipping and doubles 8 Rounds 2m[–5] Boxing, Bridge or Wheel 2m[++5] Long Cycle2 or Jerk2 1m Skipping or Ninja 1m[++5] Rest Impetus file is here Typical HR profile… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHNVdNSEIzcUgzOFU&export=download” title=”20150623-BoxingDoubleNinja.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]
A gentle start to the week. The Left/Right are your own choices of Clean/Jerk/Snatch. 60[++7] Left 60[++7] Right 50[++10] Get Up Sit Up Left 50[++10] Get Up Sit Up Right 60[++7] Left 60[++7] Right 50[++10] Walking Bridge 40s Rest 3 sets in a round, (so the time resets after 3)….and 2 rounds. It’s a pretty easy session, so we’ll keep the rests nice and short. Impetus file is here
A very simple single KB session. 5 Rounds 50s/50s Swings L/R 30s[++15s] Turkish Get Ups 50s/50s Cleans L/R 30s[++15s] Turkish Get Ups 50s/50s Snatches L/R 30s[++15s] Turkish Get Ups 50s/50s OALC L/R 30s[++15s] Turkish Get Ups Impetus file is here
Yesterday was 5 rounds of 5 minutes. Today we add an extra round of LongCycle2 @ 8s 1. [20s Rack, 20s Lockout, 20s Farmer’s hold] x3…+ 15x LongCycle2 @ 8s 60s Rest 2. [20s Rack, 20s Lockout] x4…+ 18x LongCycle2 @ 8s 60s Rest 3. [20s Farmer’s hold, 20s Lockout] x3…+ 22x LongCycle2 @ 8s 60s Rest 4. [20s Rack, 20s Lockout, 20s Farmer’s hold, 20s Lockout] x3…+ 8x LongCycle2 @ 8s 60s Rest 5. 33x LongCycle2 @ 9s 60s Rest 6. 30x LongCycle2 @ 10s (preferably go a bit heavier for this round) Impetus file is here Typical
5 rounds of 5 minutes 1. [20s Rack, 20s Lockout, 20s Farmer’s hold] x3…+ 15x LongCycle2 @ 8s 60s Rest 2. [20s Rack, 20s Lockout] x4…+ 18x LongCycle2 @ 8s 60s Rest 3. [20s Farmer’s hold, 20s Lockout] x3…+ 22x LongCycle2 @ 8s 60s Rest 4. [20s Rack, 20s Lockout, 20s Farmer’s hold, 20s Lockout] x3…+ 8x LongCycle2 @ 8s 60s Rest 5. 33x LongCycle2 @ 8s Impetus file is here Typical HR profile… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHc1A5cGpzQ3dLNzg&export=download” title=”20150619-FFM-5×5(LC+statics).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]