20150629 Darryl B/D workout

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In the usual tradition – it’s one of our members B/D, so we use the numbers from their date of birth as the basis for today’s workout. Darryl 29/6/1973 (42). We have 6,19,29,42,73 to play with, so… 6 types of ab/core exercise, 6 types of KB exercise/drill, with times to match. 6 rounds of 42s Snatch Left 42s Snatch Right 42s Strict Bridge 29s Swings2 29s Bridge Left 29s Bridge Right 73s Cleans2 19s Jumps 42s Walking Bridge 19s Reverse Bridge 29s Hipper Bridge 73s Jerks2 42s Rest Impetus file is here Typical HR profile… (to follow)

20150626 MMA(ish)

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3 rounds of 5 mins (non-title bout), with 60s rest between each LongCycle2 at pace. 43 @9s (light) 38 @8s (medium) 33 @7s (heavy) Impetus file is here Typical HR profile… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHckthalJza2p5cXc&export=download” title=”20150626 MMA(ish).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150625 GPP legs

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A rather complicated list of things, so here’s a photo… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHWTJ4RlBBWEVUVGM&export=download” title=”20150625000139.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”] Just 2 rounds (each is ~23mins long) Impetus file is here Typical HR profile… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHb2o0ckhiQzM0WUU&export=download” title=”20150625-GPP+legs.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150619 FFM LongCycle+statics

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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”]

20150613 Saturday GPP/Singles Mix

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After a fairly tough week, we need a chill session with no doubles. 5 Rounds – takes ~1h10m 60s Wheel 60s Cleans Left 60s Cleans Right 60s Bridge 30s Dragon Hold Left 30s Dragon Hold Right 60s Snatch Left 60s Snatch Right 45s Frog Squats 50s Deck Sit Up 70s Long Cycle Left 70s Long Cycle Right 50s Russian Twist 30s Sprawl 30s Leap Frog 50s[++10s] Rest Impetus file is here Typical HR profile.. [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZjAzaTQtaEJsN2M&export=download” title=”20150613-SaturdayMix.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]