052013

GPP

50 air squats
50 swings (any style)
50 pushups
50 hollow bodies
Rest 1 minute

40 air squats
40 swings (any style)
40 pushups
40 hollow bodies
Rest 1 minute

30 air squats
30 swings (any style)
30 pushups
30 hollow bodies

Kettlebell sport

5min snatch (one arm switch)
5min two arm jerk

Rest 4 minutes

5 min swing (switch as needed)
5 min single arm jerk (switch as needed)

3x max pullups

Run 30minutes

Advertisements

4 comments

  1. Felt good today! Added a couple of “things”.
    3.5 mi 30:00 warm up jog
    Around the body pass CW and CCW To the sets
    45#
    50-40-30-20-10 of each exercise plus 10 pull-ups at the end of each set.
    33:05

  2. Kettlebell Sport Workout
    5 min snatch: 20kg bell – 35 Reps Left, 36 Reps Right
    5 min jerk: 2 20kg bells – 34 Reps.

    5 min swing: 20kg bell 132 reps total.
    5 min single arm jerk: 20kg bell 57 reps total.

    no pull ups: – blew all strength on the single arm swings and jerks

    30 min jog.

  3. OK, so I thought this would be easy. HAH!
    I did the full thing:
    50 50 50 50
    40 40 40 40
    30 30 30 30
    KB @16 KG
    Took me 30 mins sharp.

    In ,my defence I did heavy bench pressing 2 days ago and am still kinda weak from that, plus I really am not so good on my abs work.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s