Archive for December, 2010
“Helen” · 17 December 2010
3 Rounds – 400m run – 21 Kettlebell swings (24/16kg) – 12 pull-ups Scale load as required to maintain maximum intensity
Rest day · 16 December 2010
Take a break if you’ve been training hard Practice something Do some recovery work
Weighted Pull-ups · 15 December 2010
Weighted pull-ups: 3,2,2,1,1,1,1,1. Or Practice strict pull-ups Finish with as many box jumps as possible in 10 minutes (60cm/45cm)
Running And Extending · 14 December 2010
Five rounds: – Run 400m – Sit-ups – Back extensions Level 0: 20 reps of each movement Level 1: 30 reps of each movement Level 2+: 40 reps of each movement
Jerk It! · 13 December 2010
Jerk It Level 0: Push jerk 5 x 5 Level 1: Split jerk 5 x 3 Level 2+: Split jerk 1,1,1,1,1. Finish with Tabata bottom-to-bottom squats…….. because you know you want to!!!!
Rest Day · 12 December 2010
Rest Day. – Complete more of your Level’s requirement – Practice some gymnastic movements – Enjoy time with family & friends
21-15-9 · 11 December 2010
21-15-9: – Push-ups – Wall ball shots, 9kg/7kg – Burpees
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