Time: 7:30am
Location: Success playground (see map & link below)
Equipment: 2x16kg KB, 1x20kg KB, 1x24kg KB, 2xOly Bar, 2x20kg plates (DB), 2x10kg plates (PG), 4x5kg plates (PG), 1x20m rope
View Larger Map
http://maps.google.com/maps?ie=UTF8&hl=en&safe=on&ll=-32.157485,115.848041&spn=0.02674,0.040169&t=h&z=15
Warmup
KB Complex
EnerZercher Rodney!
It's all relative! We are going to do roughly the same amount of work, relative to bodyweight.
Some exercises we will change the weight (such as bodyweight exercises or kettlebells) and others we will adjust the reps.
For instance, if I weigh 50kg and you weigh 100kg, we both deadlift 100kg but I would do it for 10 reps (100kg x 10 = 1,000kg / 50kg = 2,000% of bodyweight) and you would do it for 20 reps (100kg x 20 = 2,000kg / 100kg = 2,000% of bodyweight), we have both done the same amount of work relative to bodyweight.
As the ratios below are not exact, reps or weight has been rounded up.
Bodyweights
PG = 70kg
RK = 70kg
SS = 80kg
DB = 105kg
There are 5 stations, wait until the last person has finished before moving to the next one
1: Deadlift @ 60kg (857%)
PG x 10
RK x 10
SS x 12
DB x 15
2: 5 x pullups, 10 x decline pushups
2 rounds
3: Power Clean (ground to shoulders) @ 45kg (514%)
PG x 8
RK x 8
SS x 10
DB x 12
4: KB Swing x 25
PG @ 16kg
RK @ 16kg
SS @ 20kg
DB @ 24kg
5: 10 x Rope smash
7 Rounds continuous
446 | QnA: Life Lessons from Sports, Training New Athletes, Managing Money,
Sports Specific vs GPP
-
STRONG Life Podcast ep 446 QnA on the following topics: - Life Lessons from
Sports (Why are High School Sports Struggling vs Why Travel Teams are
Thrivin...
1 week ago
2 comments:
looks easy grover... the zerch wont break...
:)
love..
this was some seriously hard work.
it was interesting to see the effect the difference in loading made. as damon said, his higher reps and lower weight made for a more aerobic sequence.
he was powering through the deadlifts and cleans like they were nothing while zerch and I needed severe resolve to get through.
we ended up doing 5 rounds, time wise it worked out nicely, having doen the kb complex beforehand.
all 5 rounds of 25 kb swings unbroken, 1 round using 20kg.
the playground/park area proved to be a nice space as well, lots of good grass, potential running tracks on footpaths and the playground equipment provided lots of options as well.
Post a Comment