Recent workouts both RKC Hardstyle and AKC Girevoy Sport Fitness workout.
5/4/09
Warm-up- Joint mobility and Scapula Stabilization- Y, T, W, L- 2 x 10 reps
Workout-
Jerk @ 24kg- 12- 14 rpm- 1 min L +R
Snatch @ 16kg- 16- 18 rpm- 1 min L+R
2x
Boxing- 4 x 3 min rd/ 1 min rest
Expresso Bike- 12 mins- 2.92 miles
5/6/09
Warm-up:
Jump Rope- 5 mins
Rope undulation- 1 min easy
Hindu Push-up- 2 x 15
Hindu Squat- 2 x 30
Circuit:
Clean & Press @ 24kg- 10/10
Jump Rope- 20 Double Unders
Snatch @16kg- 15/15
Jump Rope- 20 Double Unders
Front Squat @ 24kg- 8/8
Jump Rope- 20 Double Unders
2x
Boxing- 10 mins
Kickboxing- 10 mins
Rope Undulation- 8 x 30 sec
Good circuit, was able to get my heart rate up and it stayed up even through the rest. Boxing and kickboxing were 10 mins straight through. No rest. Felt good so tomorrow a GS fitness workout Level 11 w/ 16kg bell.
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