SOLO TRAINING

10 am

4 laps around the old bone yard circuit

downhill, uphill, level, repeat

jog home

345pm

MASC

WARM UPS

clubs

med ball

agility

deck squats, pistol on the way down

METABOLIC CONDITIONING

1. single kettlebell jerks 5 L+R/40kg

2. 1 hand swings 10 L+R/40kg

3. hindu squats 25

1 minute rest

10 sets

I kept the same pace all the way through. No more than 1 minute to complete each exercise.

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