20150526 Colour Matrix

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5 colours, 5 rows of possibilities The timer will announce the colour…you choose an exercise from the list in that colour, and perform it until the next beep/colour. A round has 4 sets, starting at 30s, and increasing by 4s each time. 4 rounds in total. You can do the same exercises again and again, or mix it up randomly. The options are shown in the pretty picture below. [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHUW5ieVJhWEpqa2M&export=download” title=”20150526-colourful.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”800″ extra=”image” style=”embed”] Impetus file is here

20150525 Active/Static

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A GS type session using Static Holds as a base, but also cranking up the heart rate by adding some extra movement between the holds. Short bursts (20s) to make them manageable, but everything is doubles 5 Sets in a row to make up a 10 min round 20s Rack Hold2 20s Jerks2 20s Lockout2 20s Swings2 20s Farmer Hold2 20s Cleans2 4 rounds with a few minutes rest between each round Impetus file is here Typical HR profile for some of the rounds…[google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHY3RoTEthRnBNR00&export=download” title=”20150525-Active-Static.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”600″ height=”400″ extra=”image” style=”embed”]

20150519 Long Cycle HR workout

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Long Cycle2 with 2x18kg [1min @ 7rpm, 1min @ 9rpm] x6 sets of each (for a 12 min total) Impetus file is here Typical HR profile [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZXM3cTZPa1FNTU0&export=download” title=”20150519-HeartRateWorkout(LongCycle).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”620″ height=”722″ extra=”image” style=”embed”]

20150523 Karen Goument B/D

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[soliloquy id=”217″] In the birthday tradition, we take the numbers that make up the birthday, and use them to concoct a workout Karen 1962-05-23 [53], so we have 5-19-23-53-62 as the numbers. Karen favours Snatch, and LeapFrog, we’ll do the same 19 rounds 62s Snatch Left 62s Snatch Right 5s Get Ready (for Leap Frog) 23s Leap Frog 19s Rest Every 5 loops, we add a bonus rest of 53s (Which is also an opportunity to get a heavier KB) Impetus file is here

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”]