Monday, December 10, 2007

Wednesday 12th December 2007

Location: Jacob's Ladder

Time: 5pm

Equipment: 2xslosh pipe v2.0, 1xKB each (2 if you want) eg. 1x12kg, 2x16kg, 1x20kg, 1x24kg

Warm Up
KB Complex on the grass:
10x One-arm KB Swing (each side)
10x RTW (both directions)
10x Figure 8 (both directions)
10x Goblet Squat
10x Push Squat
10x Standing Halo
10x Deck Squat
5x Half-TGU (each side)
10x Windmill (each side)
10x One-arm OHS (each side)
10x Get-up (each side)

Sweat Like You Mean It
1x run down/up Jacob's Ladder
50x KB movements (this can be anything you want, including combinations of swings, snatches, cleans, get ups or whatever, just do 50)
Repeat for 45 minutes

Slosh pipe overhead hold for time (unless you have a note)
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1 comment:

Paul said...

we are getting more efficient at the kb complex, there seems to be a consensus to drop the get-ups at the end and substitute in pushups on the bell.

I don't know how many cycles of the second bit we did (maybe 5 or 6?) but boy did we sweat. 50 anythings with a kb is hard work, swings, snatches, push presses, pushups, round the world, russian twists... it was all happening.

I sure got a good workout.

we didn't slosh it up afterwards, everyone was too beat. we did try some bottoms-up holds for time with the 12kg bells, nothing flash to report.

December 12, 2007 at 9:35 PM

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