Weekend Workout

03-28-2009

Light warm up

Intervals
1 minute work/2 minutes active rest
One arm jerks switching hands every work minute/Alternating swings
10 rounds

03-25-2009

Groovin' with the group!

Light warm up

Round 1-1 minute work/30 second rest
Wall-ball
Walk-out to elbows-walk in
Jump squats
Full plank
Duck walks
2 hand swings
Racked squats
Farmer's walk

Round 2-1minute work/30 second rest
Wall-ball
Walk-out to elbows-walk in
Jump squats
Full plank
Duck walks
2 hand swings
Racked squats
Farmer's walk

Round 3-30 second work straight through no rest
Wall-ball
Walk-out to elbows-walk in
Jump squats
Full plank
Duck walks
2 hand swings
Racked squats
Farmer's walk

3 minute rest

10 minute set with light kbell without setting it down.
Combo of swings, cleans, presses, figure 8's, etc...

It's a snatch thing...

SNATCH

2 minute set-1 minute L/1 minute R
Jason-16kg-12L/12R
Kim-12kg-12L/12R
Eric-12kg-12L/12R

1 minute rest

4 minute set- 2 minutes L/2 minutes R
Jason-16kg-21L/21R
Kim-12kg-15L/15R
Eric-12kg-15L/15R

3 minute rest

6 minute set-3 minutes L/3 minutes R
Jason-20kg-12L/12R
Kim-12kg-12L/12R
Eric-12kg-11L/11R

3 minute rest

3 minute set double kbell racked squats

3 minute rest

3 minute set heavy 1 hand swings-1:30 minutes L/1:30 minutes R

3 minute rest

3 sets of bw hindu squats
1 set of hindu push ups
bw horse stance squats shifting L and R
bw horse stance squats shifting L and R then center
bw jump squats 50 reps

03-21-2009

Eric begins his journey towards the AKC Classic in November.

JERKS
Switching on the minute keeping a consistent pace.

6 minute set
Jason-24kg-15/min
Kim-16kg-16/min
Eric-12kg-15/min

3 minute rest

6 minute set
Jason-24kg-15/min
Kim-12kg-20/min
Eric-16kg-14/min

3 minute rest

6 minute set
Jason-24kg-15/min
Kim-16kg-18/min
Eric-16kg-14/min

3 minute rest

2 minute set heavy high pulls-1 minute L/1 minute R

2 minute rest

2 minute set heavy 2 hand swings

03-19-2009

I warmed up with a variety of exercises today.

Single TGU's

Double TGU"S

Overhead squats

Sots pressing

Light juggling

1/4 TGU's

20 minute LCCJ

Jason 2/16kg kbells steady, smooth pace for 138 reps

Kim 1/12kg kbell 75L/75R

This was a brutal endeavor.  I have never done the double LCCJ  for 20 minutes.  I hit 10 minutes and my mind said quit.  12 minutes my mind is screaming stop.  13:30 and I want to give in.  15 minutes and I get new life and finish strong.  

Group

03-18-2009

Scorpions-Hip crossovers-Glute bridge-Glute marching-Walking lunges with pelvic tilt-Low lunging-Deck squat+squat thrust+sidekick+jump

30 minute set

100 2 h swings

75 bw squats

50 see saw press

25 step ups with 2 kbells 

2 minute rest

1 minute full plank

1 minute half plank

1 minute table top

Tonight I decided to do a few TGU's.  I haven't done any for some time.  I warmed up with light weights.  I grabbed the 88 and cracked out a couple left and right.  No sweat!  I went for the money and grabbed the 106!  I did a nice, smooth TGU with my right like I had done it many times before but I hadn't!  My strength and stability have gone through the roof  due to my GS training.  I'm eager to try the left when it heals up all the way and the tendinitis is gone.  

St. Pat's

03-17-2009

Team Spartanic adds another member!  Eric has committed to train for the AKC Classic in November.  Do you think Las Vegas being the site for the comp had anything to do with it?  Justin is on board as well.  Our war party will inflict considerable damage in Vegas!

Jerks 1 minute L+R

15 bw squats

Jerks 2 minutes L+R switching on the minute

15 bw squats

Jerks 3 minutes L+R switching on the minute

15 bw squats

5 minutes rest

2h swing 1 minute

15 sit ups

2h swings 2 minutes

15 sit ups

2h swings 3 minutes

15 sit ups

 2 minutes rest

Rack hold 1 minute L+R

Overhead hold 1 minute L+R