MASC GROUP

6-24-2009
Very unscripted.
Worked on some snatch technique.

ANOTHER BRANCH...

6-23-2009
Today was my first class teaching at Alliance Physical Therapy.

WARM UPS
scorpions, cobras, hip crossovers, glute marching, shoulders, Y, T, W, L, hindu push ups and squats, power lunges

ABS
iron wall 20
low windmill 10 L/R
seated twists 20
shredders 20
wipers 20

1 minute work/30 seconds work
miscellaneous kbell and body weight exercises
rest periods mixed in
40 minutes of work

I haven't trained like this for awhile. I felt it.

MUSIC TO KBELL TO...

SATURDAY

June 20, 2009

Warm Ups

1 kbell squat-jerk
1 minute work/1 minute rest
10 sets

1 hand swings
1 minute work/1 minute rest
6 sets

box pistols
5 L/R-7 steps
5 L/R-6 steps
5 L/R-5 steps
5 L/R-4 steps

Much easier than the Rachel Carson Challenge...

GROUP

June 17, 2009

Warm Ups
scorpions, cobras, hip crossovers, glute march, shoulders, knee grab n' lunge, low lunges, duck walks and hops, walk out n' in, deck squats

Strength
Press L/R-5 x 3
4 stage press L/R-3 x 3
Slow return press L/R-5 x 3

Tabata 20/10
8 sets
2 hand swings + 2 hand squats + single cleans + alternating lunges 2 hand or racked

June 16, 2009

GS TRAINING

Warm Ups

JERKS
1 minute left
1 minute right
2 minutes rest

2 minutes Long Cycle-single or double
2 minutes rest

3 minutes Long Cycle-single or double
2 minutes rest

4 minutes Long Cycle-single or double
3 minutes rest

2 minutes 2 hand swings
2 minutes rest

1 minute 1 hand swings L
1 minute 1 hand swings R
2 minutes rest

Tabata body weight jump squats 20/10 - 8 sets

THAI BOXING

Thursday and Friday

Rusty and slow...
Ugh!