Thursday, June 25, 2009
Sunday, June 21, 2009
SATURDAY
June 20, 2009
Warm Ups
1 kbell squat-jerk
1 minute work/1 minute rest
10 sets
1 hand swings
1 minute work/1 minute rest
6 sets
box pistols
5 L/R-7 steps
5 L/R-6 steps
5 L/R-5 steps
5 L/R-4 steps
Much easier than the Rachel Carson Challenge...
Warm Ups
1 kbell squat-jerk
1 minute work/1 minute rest
10 sets
1 hand swings
1 minute work/1 minute rest
6 sets
box pistols
5 L/R-7 steps
5 L/R-6 steps
5 L/R-5 steps
5 L/R-4 steps
Much easier than the Rachel Carson Challenge...
GROUP
June 17, 2009
Warm Ups
scorpions, cobras, hip crossovers, glute march, shoulders, knee grab n' lunge, low lunges, duck walks and hops, walk out n' in, deck squats
Strength
Press L/R-5 x 3
4 stage press L/R-3 x 3
Slow return press L/R-5 x 3
Tabata 20/10
8 sets
2 hand swings + 2 hand squats + single cleans + alternating lunges 2 hand or racked
Warm Ups
scorpions, cobras, hip crossovers, glute march, shoulders, knee grab n' lunge, low lunges, duck walks and hops, walk out n' in, deck squats
Strength
Press L/R-5 x 3
4 stage press L/R-3 x 3
Slow return press L/R-5 x 3
Tabata 20/10
8 sets
2 hand swings + 2 hand squats + single cleans + alternating lunges 2 hand or racked
June 16, 2009
GS TRAINING
Warm Ups
JERKS
1 minute left
1 minute right
2 minutes rest
2 minutes Long Cycle-single or double
2 minutes rest
3 minutes Long Cycle-single or double
2 minutes rest
4 minutes Long Cycle-single or double
3 minutes rest
2 minutes 2 hand swings
2 minutes rest
1 minute 1 hand swings L
1 minute 1 hand swings R
2 minutes rest
Tabata body weight jump squats 20/10 - 8 sets
Warm Ups
JERKS
1 minute left
1 minute right
2 minutes rest
2 minutes Long Cycle-single or double
2 minutes rest
3 minutes Long Cycle-single or double
2 minutes rest
4 minutes Long Cycle-single or double
3 minutes rest
2 minutes 2 hand swings
2 minutes rest
1 minute 1 hand swings L
1 minute 1 hand swings R
2 minutes rest
Tabata body weight jump squats 20/10 - 8 sets
Monday, June 15, 2009
GROUP
Warm Ups
Scorpions, cobras, hip crossovers, glute march, knee to chest lunges, low lunges, side lunges, walk out/in, deck squats
Core
Straight leg shredders 20
Sit backs 10
Wipers 20
Metabolic
4 minutes work/2 minutes rest
2 hand swings
2 hand squats
Alternating swings
Alternating lunges
2 minutes rest
1 hand swings R
1 hand press L
1 hand swings L
1 hand press R
2 minutes rest
Clean and squat R
Figure 8's
Clean and squat L
2 hand swings
2 minutes rest
Burpee
Alternating swings
Deck squats
Alternating swings
Scorpions, cobras, hip crossovers, glute march, knee to chest lunges, low lunges, side lunges, walk out/in, deck squats
Core
Straight leg shredders 20
Sit backs 10
Wipers 20
Metabolic
4 minutes work/2 minutes rest
2 hand swings
2 hand squats
Alternating swings
Alternating lunges
2 minutes rest
1 hand swings R
1 hand press L
1 hand swings L
1 hand press R
2 minutes rest
Clean and squat R
Figure 8's
Clean and squat L
2 hand swings
2 minutes rest
Burpee
Alternating swings
Deck squats
Alternating swings
GS TRAINING
Warm Ups
Single clean and jerk
J24kg-K16kg-E16kg
1 minute R-J10-K11-E10
1 minute L-J10-K11-E10
2 minutes rest
2 minutes R-J20-K24-E20
2 minutes L-J20-K22-E18
2 minutes rest
3 minutes R-J24-K26-E23
3 minutes L-J24-K23-E20
3 minutes rest
4 minutes R-J20-K25-E12kg-29
4 minutes L-J20-K25-E 12kg-27
3 minutes rest
8 tabata intervals-20/10-body weight squats
2 minutes rest
2 kettlebell swings 2/16kg
20 reps for 5 sets
Single clean and jerk
J24kg-K16kg-E16kg
1 minute R-J10-K11-E10
1 minute L-J10-K11-E10
2 minutes rest
2 minutes R-J20-K24-E20
2 minutes L-J20-K22-E18
2 minutes rest
3 minutes R-J24-K26-E23
3 minutes L-J24-K23-E20
3 minutes rest
4 minutes R-J20-K25-E12kg-29
4 minutes L-J20-K25-E 12kg-27
3 minutes rest
8 tabata intervals-20/10-body weight squats
2 minutes rest
2 kettlebell swings 2/16kg
20 reps for 5 sets
Sunday, June 7, 2009
Saturday
06-06-2009
Warm Ups
Swings, cleans, snatch
Heavy single military press
2 to 5 reps L/R
5 sets
Heavy single or double squats
2 to 5 reps
5 sets
Heavy swings
10
20
30
40
50
Warm Ups
Swings, cleans, snatch
Heavy single military press
2 to 5 reps L/R
5 sets
Heavy single or double squats
2 to 5 reps
5 sets
Heavy swings
10
20
30
40
50
JERKS
06-04-2009
Warm Ups
3 minutes of work/2 minutes of rest
Single or double jerks
Jason 2/16kg
Kim 12kg
1. J 35 reps, K 34 reps R
2. J 8,8,8, K 35 reps L
3. J 5,5,5, K 3,3,3 R
4. J 3,3,3, K 3,3,3 L
5. J 1,1,1, K 50 reps R
6. J 50 reps, K 50 reps L
Abs
Warm Ups
3 minutes of work/2 minutes of rest
Single or double jerks
Jason 2/16kg
Kim 12kg
1. J 35 reps, K 34 reps R
2. J 8,8,8, K 35 reps L
3. J 5,5,5, K 3,3,3 R
4. J 3,3,3, K 3,3,3 L
5. J 1,1,1, K 50 reps R
6. J 50 reps, K 50 reps L
Abs
Group(Eric)
06-03-2009
Warm Ups
Scorpions, cobras, hip crossovers, glute march, tea cups, lunge and tilt, low lunging, duck walks and hops, deck squats
Core
Single racked kbell, knee to elbow twist, 20 L/R
Sonz bend 10
Wipers 20
3 sets
Metabolic
4 minutes of work/1 minute of rest
1 handed swing L
Single squat and press L
1 handed swing R
Single squat and press R
3 sets
Warm Ups
Scorpions, cobras, hip crossovers, glute march, tea cups, lunge and tilt, low lunging, duck walks and hops, deck squats
Core
Single racked kbell, knee to elbow twist, 20 L/R
Sonz bend 10
Wipers 20
3 sets
Metabolic
4 minutes of work/1 minute of rest
1 handed swing L
Single squat and press L
1 handed swing R
Single squat and press R
3 sets
Returning to the Norm
6-02-2009
Warm ups
4 minutes of work/1 minute of rest
2 handed swings
Clean and jerk, double or single
Snatch L
Snatch R
5 sets
Warm ups
4 minutes of work/1 minute of rest
2 handed swings
Clean and jerk, double or single
Snatch L
Snatch R
5 sets
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