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

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