Full Throttle Fitness WOW #12

Saturdays training session:

5 rounds of 20sec work/10 sec rest

Rest 90 sec in-between rounds

Pick a light weight - I have used 2x12kg KB's (perform as many reps during 20 sec as possible, if you cant complete minimum of 10 reps it means that either the weigth is too heavy or you are too weak)

sprawl
2xKB Clean
2xKB Jerk (or push press)
2xKB Front Squat
Burpee
Bear crawl (forward and backwards)

Then 4 mins rest

then Front Squat ladder 10 -1 (55 reps in total)
10 sec L-sit inbetween sets

Looks like: 10 x front squat 10 sec L-sit, 9x Front Squat 10 sec L-sit, 8x Front Squat 10 sec L- Sit, etc
Then

4 rounds of:

Lunges (forward & backwards - approx 6x each way) hold 2x KB in the rack position
30 sec wall sit.

Last round - wall sit for as long as Kat Helcmanovska holds it (she did it with 12kg KB)

Cool down and stretch

Sabina

Sabina - Training Blog 28th April (Sabina & Leoni Munslow)

Sabina - 8 am

30 min easy run on empty.

Then afternoon (Sabina & Leoni @ Energie Fitness Club in Fulham)

IWT

3 rounds of
15 x swing @ 16kg KB
3 mins row @ >750 m

Rest 2 mins in-between rounds

5 mins intermission after 3rd round.

Leoni row

1. 687m @ 31s/m 2. 672m @ 33 3. 658m @ 34 s/m

Sabina row:
1. 751 @ 31 2. 730 @ 31 3. 715 @ 32

Then
3 rounds of
15x Goblet squat @ 16kg KB

3 mins bear crawl (After first round Leoni had to change to quick step due to previous wrist injury)

Rest as above

Then 5 min plank hold

Done :)

This was Leoni's first session after a long break. The rowing times were not good for both of us. Leoni hasn't done IWT with 3 mins of work before and I have no data to compare. For me - I should have hit 750 m and above with every row interval. It looks like I haven't recovered fully, hence today it is going to be a recovery day.

Sabina