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”]

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

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”]

20150609 See Saw (Scales)

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Start with short sets…which get longer, and long sets…which get shorter. Brief pause/gap between exercises to put down or pick up the 2nd KB. 7 Rounds… 30s[++7s] Jerks2 10s Ready (to snatch) 40s[++5s] Snatch 40s[++5s] Other side 20s Ready (to jerk) 90s[–9s] Jerks2 10s Ready (to snatch) 70s[–5s] Snatch 70s[–5s] Other side 45s[++5s] Rest Impetus file is here

20150606 KB & Pushups

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4 rounds of 60s Bodyweight squats 30s KettleBell Pushups 80s Cleans2 31s KettleBell Pushups 60s Pillar Lunge Left 60s Pillar Lunge Right 32s KettleBell Pushups 90s Jerks2 33s KettleBell Pushups 40s Swings2 34s KettleBell Pushups 75s Swing Left 75s Swing Right 35s KettleBell Pushups 60s Alternating Swings 36s KettleBell Pushups 80s Pulsed Squat (In Threes) 60[++5] Rest Impetus file is here Typical HR profile is something like this [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHVWZqQVpJWFRobzg&export=download” title=”20150606-SaturdayMix.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]