SOLO TRAINING

10 am

4 laps around the old bone yard circuit

downhill, uphill, level, repeat

jog home

345pm

MASC

WARM UPS

clubs

med ball

agility

deck squats, pistol on the way down

METABOLIC CONDITIONING

1. single kettlebell jerks 5 L+R/40kg

2. 1 hand swings 10 L+R/40kg

3. hindu squats 25

1 minute rest

10 sets

I kept the same pace all the way through. No more than 1 minute to complete each exercise.

SATURDAY 10-24-2009 MASC

2 kettlebells

squat and strict press

30 to 60 seconds rest

1, 2, 3, 4, 5

2 minutes rest

single kettlebell jerks L + R

30 to 60 seconds rest

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

2 minutes rest

2 kettlebell suitcase squats

30 to 60 seconds rest

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

2 minutes rest

military press L+R

30 to 60 seconds rest

5 sets of 5

2 minutes rest

2 hand swings

30 to 60 seconds rest

25, 50, 75

BACK WITH A VENGEANCE!!!

Thursday

October 22, 2009

MASC

Recently returned from an excellent KB workshop.

Time to get back into a good groove and consistent posting.

Warm ups

Indian Clubs and joint mobility

5 rounds

2 minutes or work

30 seconds of rest

1. rowing, double or single jerks, deck squats

2. rowing, double or single jerks, deck squats

3. rowing, double or single jerks, deck squats

4. rowing, single long cycle, deck squats

5. rowing, single long cycle, deck squats