20150601 Gentle Monday
A VERY simple/gentle Monday workout. 50s of skipping or ab-work 50s of clean/press/snatch on each hand. repeat 16 times with 30s rest between each
Maps/Location – how to find us
Below are some maps with location and directions from the Rivonia offramp. Once you’re at the centre, go DOWN THE ESCALATORS or park in the underground parking, and then refer to the pictures right at the bottom of this post for internal directions & clues [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZ01XWlhVdmF0cVk&export=download” title=”rivoniatoffm-map01.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”500″ extra=”image” style=”embed”] [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHSzdvYmZyVjlHb3c&export=download” title=”IKFF-Africa-FFM-from-underground-parking.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”500″ extra=”image” style=”embed”] [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHdTM5NU1DSDk3S0k&export=download” title=”IKFF-Africa-FFM-from-escalators.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”500″ extra=”image” style=”embed”]
20150530 Circle of Friends Saturday
You start somewhere/anywhere in the circle, and perform the exercise at that station (see pic for details – your kind instructor will set out everything in this sequence for you). When the timer beeps, you have 8s to move to the next station. There are 14 stations. After 22 sets/exercises, there is a rest (which increases on each of the 3 rounds). The idea is to make things random/unpredictable in terms of how much time you spend at each exercise. The green exercises shown next to some of the blocks are altenatives for the “knee challenged” who can’t always
20150529 5×5 FFM LongCycle
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”]
20150528 GS drills with legs+cardio
5 Rounds of legwork to raise heart rate, followed by GS drills to keep it up there Times increment by a few seconds each round 25[++1s] Crouch Jumps 50[++5s] Cleans 30[++2s] Rachinsky Jumps 60[++10s] Long Cycle 30[++3s] Leap Frog 30[++5s] Bumps 45[++4s] Frog Squat 70[++8s] Jerks 45[++5s] Pulsed Squat in threes 40[++5s] Swings 60[++5s] Rest Impetus file is here HR profile…(This profile shows a lower than expected profile since it excludes much of the legwork due to injury. On some sets snatches were substituted for legs to keep HR elevated) [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHRHA5eE1zSVRLSTA&export=download” title=”20150528-GS-drills(with legs+cardio).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]