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Monday, August 17, 2009

POWER

Ascend/Descend work up AS HEAVY AS POSSIBLE for about 6-8 reps on first exercise x 2 (then hit same reps for each that follows without rest)

Go directly from 1st part of exercise > 2nd > 3rd without rest

After done with the 3 parts of #1, rest 2-3 minutes, then go to #2 and repeat

Then go thru both again, rest, then move to #3, doing 3 parts with one leg, then resting, then 3 parts with second leg. Rest 2-3 minutes and repeat.

1. Double Kettlebell Cleans: from hang > from the floor > with back swing

2. Double Kettlebell Press: Military Press > Push Press > Jerk

rest

3. KB Box Step up (weak leg first all the way thru til done): 24" box > 18” box > 12” box. Then rest a minute and do second leg thru all 3 levels. Then rest a few minutes and repeat again on 1st leg thru, then again on 2nd leg thru.

Box height x stab / str / power

    • on 24” box x 0%/ 25% / 50% bw
    • on 18” box x 25%/ 50%/ 75% bw
    • on 12” box x 50%/75%/100% bw

Eischens Yoga Beginner sequence

Last Updated on Monday, 17 August 2009 05:43
 
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