13 August 2015 Recovery

13 August 2015

Recovery

Beginner

• W/U:
  • 6 minute KB complex @ 25#, 30 seconds each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 6 minutes. 1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)
• Training:
  • Row 250m, recovery pace
  • 15-10-5
    • Bench Press @ 95#
    • Ankles to Bar
    • Dips
    • Pull Ups (strict)

Row 250m, recovery pace

• Intermediate
  • W/U:
    • 9 minute KB complex @ 25#, 45 seconds each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 9 minutes. 1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)
  • Training:
    • Row 500m, recovery pace
    • 20-15-10-5
      • Bench Press @ 115#
      • Ankles to Bar
      • Dips
      • Pull Ups (strict)

Row 500m, recovery pace

• Advanced
  • W/U:
    • 12 minute KB complex @ 35#, 1 minute each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 12 minutes. 1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)
  • Training:
    • Row 1000m, recovery pace
    • 25-20-15-10-5
      • Bench Press @ 135#
      • Ankles to Bar
      • Dips
      • Pull Ups (strict)

Row 1000m, recovery pace