9/5 5 a.m.
4 minutes 20kg k-bell swings
2 minutes 24kg cleans
2 minutes 20kg tactical lunges
1 minute hand stands
2 minutes 20kg presses
2 minutes 20kg one legged dead lift
2 minutes 20kg snatches
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9/5 5 a.m.
4 minutes 20kg k-bell swings
2 minutes 24kg cleans
2 minutes 20kg tactical lunges
1 minute hand stands
2 minutes 20kg presses
2 minutes 20kg one legged dead lift
2 minutes 20kg snatches
Why do you leave the most explosive drill (snatch) for the last, when you're most tired?
this looks good. what is a tactical lunge?, i know what a lunge is.Quote:
Originally Posted by gjfovf
how long is rest period between exercises? or is it susposed to be a
straight 15 mins of brutality.
That is the point. Save the hardest for last so you have to fight your way through and really push yourself.Quote:
Originally Posted by Zoran
I try and take 60 seconds or less between exercise. I wish I could go straight through the whole sequence, but no rest, that is my goal. Tactical lunge : http://www.youtube.com/watch?v=xJFPMAMv1bUQuote:
Originally Posted by the518
9/6
5k run
chin-ups 3 x 15
pull-ups 3 x 15
rope climbs 3-5 x
16 kg turkish get-ups 5 mins
20 kg see-saw press 2 mins
20 kg one-legged dead lifts 2 mins
stability ball ab exercises
That 5k run, how often do you do it? I did a big mistake last year believing that I could majorly improve my endurance on the mat by doing middle-distance runs, like 5k, every other morning. Those runs really messed me up.
But now I'm smarter and I do sprints every other morning and rain terror and destruction on the mat. :)
Only once a week. I'm with you. I prefer to do sprints.Quote:
Originally Posted by Zoran
If you have access to a track. Try:
800m jog (warm-up)
400m jog w/ 12kg plate overhead
200m sprint
100m jog w/ 12kg plate overhead
100m sprint
200m jog w/ 12kg plate overhead
400m sprint
400m jog (cool-down)
400m walk (cool-down)
I'll usually run 5k 3-4 times a week and do sprints later after the run.