skip to main
|
skip to sidebar
Spartanic Aspirations
Tuesday, September 1, 2009
TUESDAY 9-01-2009 MASC
5 minutes LCCJ
Jason 2/20kg
8,8,8,8,8
8,8,8,8,8
2:30 minutes LCCJ
Jason 2/20kg
38 reps
1 minute work/1 minute rest
jerks
Jason 2/20kg
18-15-14-17-15
10 minutes OALC
Kim 16kg
L66 R70
136 reps!!!
candidate master of sport level!!!
GROUP 8-26-2009 MASC
WARM UPS
shoulders, chest hollow/arch, tea cups single/double, back and forward bend, waist, hindu push ups and squats
TGU's
5 minutes work/3 minutes rest
2 rounds
OH SQUATS
5 minutes work/3 minutes rest
OH LUNGES
5 minutes work/3 minutes rest
SUMO-DEADS-GOOD MORNINGS-1LEG DEADS L/R
5 minutes work/3 minutes rest
2HAND SWINGS-1HAND SWINGS R-1 HAND SWINGS L-ALTERNATING SWINGS-2HAND SWINGS HIGH
5 minutes work/3 minutes rest
TUESDAY 8-25-2009 MASC
10 heavy jerks L/R
10 heavy 2 hand swings
10 rounds minimal rest to complete the workout
GROUP 8-19-09 MASC
WARM UPS
scorpions, cobras, hip crossovers, glute march, shoulders, waist, lunge and hip tilt, low lunge, duck walks and hops, deck squats
CORE
top of tgu 10
good mornings 10
kbell v-ups 20
2 rounds
21-19-17-15-13-11
2 hand swings
2 hand squats
clean and jerks
tabata
2 hand swings
20 seconds work/10 seconds rest x 8
TUESDAY 8-18-2009 MASC
3 minutes alternating swings
LCCJ or OALC
4 minutes work/4 minutes rest
Jason 2/16kg 63, 64, 65
Kim 12kg 40R/36L, 37R/334L, 35R/35L
Eric 2/12kg 46,53,51
single jerks
2 minutes L/2 minutes R
Jason 20kg 30R/30L
Kim 12kg 50 R/50L
Eric 16kg 26R/30L
2 kbell 1 hand swings
2 minutes 1L/1R
1 minute rest in between L+R
3 minutes 2 kbell swings
Newer Posts
Older Posts
Home
Subscribe to:
Posts (Atom)
Jason Turko RKC, AKC, CKT
2/24kg one hand swings
Followers
Blog Archive
►
2010
(7)
►
January
(7)
▼
2009
(122)
►
December
(14)
►
November
(11)
►
October
(3)
▼
September
(5)
TUESDAY 9-01-2009 MASC
GROUP 8-26-2009 MASC
TUESDAY 8-25-2009 MASC
GROUP 8-19-09 MASC
TUESDAY 8-18-2009 MASC
►
August
(6)
►
July
(25)
►
June
(11)
►
May
(9)
►
April
(9)
►
March
(12)
►
February
(6)
►
January
(11)
►
2008
(10)
►
December
(10)
About Me
Jason Turko RKC,AKC,CKT
View my complete profile