MASC SATURDAY 8-15-2009

HEAVY METAL

2 kbell squat/press 5

2 kbell 1 leg deads 5L/5R

2 kbell snatch 5

high/low windmill 5L/5R

renegade rows 6

suitcase deads/2 kbells in 1 hand 5L/5R

3 rounds

2 kbells in 1 hand grip hold to failure 2 to 3 rounds L/R

MASC THURSDAY 8-13-2009

3 minutes alternating swings

2 minutes rest

2 minutes jerks

1 minute left/1 minute right

Jason 28kg/11,11

Kim 12kg/ 12,12

2 minutes rest

4 minutes jerks

switching on the minute

Jason 28kg/ 10,10,10,10

Kim 12kg/14,14,19,19

2 minutes rest

6 minutes jerks

switching on the minute

Jason 28kg/ 10 x 6

Kim 12kg/ 20 x 6

4 minutes rest

8 minutes jerks

switching on the minute

Jason 28kg/ 8 x 8

Kim 12kg/ 8 x 3

MASC GROUP 8-12-2009

WARM UPS

1 minute work/30 seconds rest

2 rounds

1. ball slams/12 lbs.

2. deck squats

3. alternating bench step ups

4. alternating clubbell over shoulder swings/lunges

5. trx angled/horizontal rows

6. assisted jump squats

7. jumping dips

3 minutes rest

20 seconds work/10 seconds rest

4 rounds

2 hand swings

2 hand squats

8's

2 hand lunges

1 minute rest

5 minutes alternating swings

MASC TUESDAY 8-11-2009

20 minutes

OALC

Switch hands as needed

Jason 28kg/155 reps-90 reps first 10 minutes/65 reps the last 10 minutes

5 minutes rest

6 minutes 1 hand swings switching hands on the minute

MASC 8-08-2009

DOUBLE STUFF

sets of 10

2 kbells

swings

cleans

jerks

snatching

pressing

squats

high/low windmills

2 bell/1 hand swings L/R

quad bell swings/2 in each hand

MASC 8-06-2009

KIM

oalc

20kg

2 minutes

8L/8R

3 minutes rest

10L/10R

4 minutes rest

12L/12R

3 minutes rest

JASON

lccj

2/24kg

2 minutes

10, 10

3 minutes rest

10,10

4 minutes rest

11,11

3 minutes rest

50 jerks 2/24kg

2 minutes rest

50 snatches 2/12kg

2 minutes rest

25 1 hand swings 2/12kg x 3 sets R/L

TEAM SPARTANIC GS TRAINING AT MASC

KIM

oalc

4 minutes

20kg

L 6,6 R 6, 6

4 minutes

16kg

L 2,2 R 2,2

4 minutes

20kg

L 10,10 R 10,10

JASON

LCCJ

4 minutes

2/24kg

6,6,6,6

4,4,4,4

1,1,1,1

ERIC

LCCJ

4 minutes

2/16kg

7,7,7,7

9,9,6,6

7,6,6,6

heavy 1 hand swings

5 minutes

switching hands every 30 seconds