20 sets
10 reps
3 exercises
2 hand goblet hold/squat and press
2 hand swings
2 hand goblet hold/lunges
Rest as needed
Happy New Years!
Thursday, December 31, 2009
12-29-2009 MASC
2 minutes work/1 minute rest
2/12kg jerks
2/16kg jerks
2/20kg jerks
3 rounds
2 minutes rest
10 minutes snatch, switching hands every minute
12-22-2009 Tuesday MASC
Heavy weight day
10 double clean and jerk, 2 minutes to complete and rest the remaining time.
10 double racked squats, 2 minutes to complete and rest the remaining time.
10 double swings, 2 minutes to complete and rest the remaining time.
4 rounds
drop weight
2 rounds
2 minutes rest
2 minutes 2 hand swings
2 minutes rest
2 minutes 1 hand swings, 1 minute R/1 minute L
2 minutes rest
2 minutes alternating swings
12-19-2009 Saturday MASC
3 minutes alternating swings
2 minutes rest
2 minutes double jerks
2 minutes rest
2 minutes double cleans
2 minutes rest
2 minutes double jerks
2 minutes rest
2 minutes double swings
2 minutes rest
2 minutes double jerks
2 minutes rest
2 minutes double cleans
2 minutes rest
2 minutes double jerks
2 minutes rest
2 minutes double swings
3 minutes rest
6 minutes OACJ switching hands every minute
3 minutes rest
Jump squats-2 kbells, 25 reps/5 sets
Thursday, December 17, 2009
12-15-2009 MASC
Alternating swings
3 minutes
LCCJ or OACJ
4 minutes
10 reps/minute
OACJ switch on 2 minutes
2 rounds
3 minutes rest
Jason/20kg, Kim/12kg, Eric/16kg
4 minutes
10 reps/minute
OACJ switch on 2 minutes
1 round
Jason/16kg, Kim/12kg, Eric/12kg
3 minutes rest
Double cleans
3 minutes
2 minutes rest
Double cleans
2 minutes
Double cleans
1 minute
2 minutes rest
Double overhead holds
1 minute
1 minute rest
3 rounds
12-12-2009
WARM UPS
WORKOUT
OACJ
Switching on the minute
2 minutes work
2 minutes rest
4 minutes work
2 minutes rest
6 minutes work
2 minutes rest
8 minutes work
3 minutes rest
LCCJ
2 minutes work
2 minutes rest
2 rounds
1 hand heavy swings
1 minute work
1 minute rest
2 rounds
Tabata
Jump squats
20 seconds work/10 seconds rest
8 rounds
12-09-2009 MASC GROUP
WARM UPS
WORKOUT
1 minute work/30 seconds rest
2 hand swings
Step ups
Push press or jerk
Box lunge-elevated rear leg
Russian twists
5 rounds
2 to 3 minutes rest
Tabata
2 hand swings
20 seconds work/10 seconds rest
12 rounds
Tuesday, December 8, 2009
12-08-2009
2 hand swings 20
Squat & press 5L/5R
1 minute for each exercise rest when exercise is completed.
No scheduled rest.
10 sets
3 minutes rest
Snatch
Light KB
10 minutes
Multi hand switches
12-05-2009
MASC GROUP
30 seconds work/30 seconds rest
2 hand swings
Push ups
Jerk or push press
Body weight squats
Tactical lunges
6 sets
2 to 3 minutes rest
Tabata 20/10
8 sets
2 hand swings
Squat thrust
12-13-2009
DOUBLES
5-10-15
Swings
Jerks
Squats
30 to 60 seconds rest after each set.
3 sets
Sots alternating press 5L/5R
Overhead squats 5
30 to 60 seconds rest after each set.
5 sets
12-02-2009
MASC GROUP
21-19-17-15-13-11-9-21
2 hand swings
Squat & press
8's
Sumo squats
Good mornings
Rest as little as possible.
Supermans
Swims with straight arms
Swims with breast stroke
Shark
11-20-2009
HEAVY DAY
Single jerks 5L/5R
1 hand swings 10L/10R
2 hand squats 5
1 minute limit for each exercise, rest if exercise is completed within the minute.
No scheduled rest.
10 sets
Jason-40kg KB for all 3 exercises.
11-17-2009
SNATCH
10 minutes
Light KB
Switching hands every minute
2 to 3 minutes rest
One Arm Long Cycle
15 minutes
Light to Medium KB
Multi hand switch
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