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Spartanic Aspirations
Monday, August 17, 2009
MASC SATURDAY 8-15-2009
HEAVY METAL
2 kbell squat/press 5
2 kbell 1 leg deads 5L/5R
2 kbell snatch 5
high/low windmill 5L/5R
renegade rows 6
suitcase deads/2 kbells in 1 hand 5L/5R
3 rounds
2 kbells in 1 hand grip hold to failure 2 to 3 rounds L/R
MASC THURSDAY 8-13-2009
3 minutes alternating swings
2 minutes rest
2 minutes jerks
1 minute left/1 minute right
Jason 28kg/11,11
Kim 12kg/ 12,12
2 minutes rest
4 minutes jerks
switching on the minute
Jason 28kg/ 10,10,10,10
Kim 12kg/14,14,19,19
2 minutes rest
6 minutes jerks
switching on the minute
Jason 28kg/ 10 x 6
Kim 12kg/ 20 x 6
4 minutes rest
8 minutes jerks
switching on the minute
Jason 28kg/ 8 x 8
Kim 12kg/ 8 x 3
MASC GROUP 8-12-2009
WARM UPS
1 minute work/30 seconds rest
2 rounds
1. ball slams/12 lbs.
2. deck squats
3. alternating bench step ups
4. alternating clubbell over shoulder swings/lunges
5. trx angled/horizontal rows
6. assisted jump squats
7. jumping dips
3 minutes rest
20 seconds work/10 seconds rest
4 rounds
2 hand swings
2 hand squats
8's
2 hand lunges
1 minute rest
5 minutes alternating swings
MASC TUESDAY 8-11-2009
20 minutes
OALC
Switch hands as needed
Jason 28kg/155 reps-90 reps first 10 minutes/65 reps the last 10 minutes
5 minutes rest
6 minutes 1 hand swings switching hands on the minute
Sunday, August 9, 2009
MASC 8-08-2009
DOUBLE STUFF
sets of 10
2 kbells
swings
cleans
jerks
snatching
pressing
squats
high/low windmills
2 bell/1 hand swings L/R
quad bell swings/2 in each hand
MASC 8-06-2009
KIM
oalc
20kg
2 minutes
8L/8R
3 minutes rest
10L/10R
4 minutes rest
12L/12R
3 minutes rest
JASON
lccj
2/24kg
2 minutes
10, 10
3 minutes rest
10,10
4 minutes rest
11,11
3 minutes rest
50 jerks 2/24kg
2 minutes rest
50 snatches 2/12kg
2 minutes rest
25 1 hand swings 2/12kg x 3 sets R/L
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Jason Turko RKC, AKC, CKT
2/24kg one hand swings
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MASC SATURDAY 8-15-2009
MASC THURSDAY 8-13-2009
MASC GROUP 8-12-2009
MASC TUESDAY 8-11-2009
MASC 8-08-2009
MASC 8-06-2009
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Jason Turko RKC,AKC,CKT
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