MUSIC TO KBELL TO...

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...

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

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

THAI BOXING

Thursday and Friday

Rusty and slow...
Ugh!

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

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

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

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

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

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