Equipment: 1 KB each, 1 x sledge, 1 x tyre, 1 x 20m rope, 1 x medium sandbag
Warmup
5 x continuous KB sequence: 3 reps/movement, alternate OHS & windmill each set)
eg first round is 3 x snatch, get down, 3 x floor press, get up, 3 x OHS, 3 x swing, switch hands and repeat; second round is 3 x snatch, get down, 3 x floor press, get up, 3 x windmill, 3 x swing, switch hands and repeat etc
Hellfire on the Big Tyre!
Teams of 2 (assuming there will be 6 of us); 3 stations
Station 1: tyre & sledge (flips & sledge swings)
Station 2: 20m rope with 1 end weighted appropriately (whip smash & rope pull)
Station 3: playground & sandbag (pullups & alternate shoulder sb cleans)
Rules:
- station 1 is in control of the timing, when the person at station 1 completes the prescribed tyre flips or sledge swings for that round, everyone stops and switches
- only 1 team member active on a station at a time (ie other team member is resting / 'encouraging' / counting reps
- tyre flip rep scheme is 10-10-10-10-10
- sledge swings rep scheme is 10-20-30-40-50 with a rest after the 30 rep set
if the teams are T1, T2, T3 and the team members are T1a, T1b, T2a, T2b etc then first round looks like: 10 tyre flips by T1a on S1 while T2a on S2 doing whip smash, T3a doing pullups until T1a finished. then T1b 10 tyre flips, T2b whip smash, T3b pullups. then T1a sledge swings, T2a whip smash etc
* effectively 4 rounds at each station before rotating stations
* once all the teams have completed all stations, move to next rep scheme
just f up and i'll explain it on saturday.
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Towards the end of the continuous sequence, notice Damon forgets the swings after the OHS and puts the (24kg) bell down between switching hands; also notice Rod's impeccable form on the get-down:
Damon going to town on the tyre:
2 comments:
how did we go yesterday gents?
it was a bit wet but a killer session.
warmup with continuous kb sequence was good, i used the 20kg kb, damo used the 24kg, rod 16kg and cam 8kg (we were a bit short on kb's).
the main part was modified a bit for 4 people and to flow differently. only 2 stations (tyre/rope) with me + damon on one team and rod + cam on the other.
10 tyre flips each round was good, maybe should have been more? building up to 50 sledge swings was tough, the whip smash / rope pull station was hurting waiting for the other team to get through all the sledge work!!
we weighted the 10m rope down with the 24kg kb and the bag of chains which worked well.
after we finished that (removed the pullup / sb clean station) we decided to do a team kb clean ladder race.
10-20-30-40-50 reps (total of 150 cleans each) where damon and I were using the 24kg and rod + cam were using 20kg. i was gassing out on the round of 50 but only partinioned into 4 i think, quality.
hands were very raw afterwards and still recovering, the bell handles were squeaking during the cleans from friction but combined with the rope & sledge work this was an upper body dominant, hand hurting exercise!!
should be a few photos and maybe some video to come...
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