05-12-2009

GROUP

Warm Ups
Scorpions, cobras, hip crossovers, glute march, lunges, low lunges, duck walks and hops, deck squats

TGU
5 minutes with heavy kbell
or
10 minutes with light kbell

3 to 5 minutes rest

1 clean-lunge-squat-press-squat-lunge L/R
25-2 hand swings
20 minutes

Cool down and stretch

05-12-2009

WARM UPS
Alternating swings, cleans, snatch

1 minute jerks(single or double)
1 minute rest
6 sets
Jason-double 24kg-17,20,17,16,12,10

3 to 5 minutes rest

Tabata kbells
20 seconds work/10 seconds rest
Alternating swings-8 intervals
Racked squat-8 intervals
Double cleans-8 intervals
Clean and jerk switching hands every interval-8 intervals

ABS

05-09-2009

WARM UPS

3 minutes alternating swings

2 minutes rest

Double squat and press-5
30 seconds rest
10 sets

3 to 5 minutes rest

20 TGU

NO EXCUSES!!!

Check your excuses at the door. He did...

TABATA kettlebell style

20 seconds work/10 seconds rest
2 hands swings-8 intervals
Single jerks-switching hands each interval-8 intervals
Racked squats-switching hands each interval-8 intervals
Single snatch-switching hands each interval-8 intervals
32 total intervals

3 minutes rest

Bottoms up cleans
Bottoms up presses
Waiter's presses

05-02-2009

WARM UPS

20 minutes/no rest
100 2 hand swings
50 good mornings
25 sit ups

04-30-2009

WARM UPS

4 minutes double jerks/2 minutes rest
1. 12, 12, 12, 12-2/16kg
2. 10,10,10,10-2/16kg
3. 12,10,10,10-1/20kg R
4. 12,10,10,10-1/20kg L

5 minutes rest

Double cleans
2/16kg-100 reps

04-29-2009

GROUP

WARM UPS
Scorpions-hip crossovers-glute march-lunge n' tilt-duck walk and hops-dragon twisting-deck squats

TGUs

30 seconds work each exercise with 30 seconds rest at the end of each set
2 hand swings
2 hand swings-bottoms up squats
2 hand swings-bottoms up squats-cleans R
2 hand swings-bottom ups squats-cleans R-cleans L
2 hand swings-bottoms up squats-cleans R-cleans L-press R
2 hand swings-bottoms up squats-cleans R-cleans L-press R-press L
2 hand swings-bottoms up squats-cleans R-cleans L-press R-press L-single deads R
2 hand swings-bottoms up squats-cleans R-cleans L-press R-press L-single deads R-single deads L
2 hand swings-bottoms up squats-cleans R-cleans L-press R-press L-single deads R-single deads L-figure 8's
1 hand swings R,L,R,L,R,L,R,L,R,L

04-28-2009

WARM UPS

Snatch
10 minute set switching hands every 2 minutes

5 minute rest

20 minute OALCCJ
Jason-28kg-155 reps-10L/10R for 15 minutes then 5L/5R for the last 5 minutes
Kim-16kg-174 reps

3 minute rest

30 seconds work/30 seconds rest
1 hand swings switching hands on the minute
10 switches