1 Arm Russian Swings

All posts tagged 1 Arm Russian Swings

“Venom”[5/26]

Posted by Ross Gilling on May 26, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 5 comments

[1.] Warm Up

Swing

[2.] Strength

Option [a.][Sport]

Perform 4 x 2:30 sets of:

1 Arm Russian Swings

*Rest 1-2 min b/w sets.

-Record load and reps per set.

Option [b.] [Power]

Perform 6 sets x 6 reps of:

Double Russian Swings

Lift maximum weight possible for allocated reps, rest 1-3 min b/w sets.

[3.] Work Capacity [time]

“Venom”

Perform 10 rounds for time of:

[4] Deck Squat Burpees

[8] Pull Ups

-Scale reps/rounds and modify movements if required. Record time.

[4.] Finisher [distance]

Perform a Mikko interval set of:

[6:00] Stationary Bike or Elliptical Trainer [30sec work/15 sec rest]

*With a running clock start perform maximum reps possible in 30 sec, rest 15 set, perform max reps possible in 30 sec, rest 15 sec and so on for 6 minutes/8 work intervals. 

-Modify movement if required. Record total distance travelled.

Post comments & scores…

Ross & Sarah with Owls Baseball Mascot

“Meltdown”[3/19]

Posted by Ross Gilling on March 18, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 3 comments

1.] Warm Up

“Continuous Circuit”

Perform 3 rounds of:

[10] 1 Arm Russian Swings [10 x right, 10 x left]

[10] 1 Arm Swing Cleans [right]

[10] 1 Arm Racked Lunges [right]

[10] 1 Arm Swing Cleans [left]

[10] 1 Arm Racked Lunges [left]

[10] 1 Arm Presses [right]

[10] 1 Arm Racked Squat [right]

[10] 1 Arm Presses [left]

[10] 1 Arm Racked Squats [left]

-Use a moderate load and attempt to perform all 3 rounds without setting the k-bell down.

2.] Work Capacity [time]

“Meltdown”

Perform 5 rounds for time of:

[6] Double Dead Clean & Jerk [2x28kg/2x20kg]

[12] Burpees

-Scale loads and modify movements if required. Record time.

3.] Finisher [reps]

Perform 3 rounds for MRP [maximum reps possible] of:

[60 sec] Knees to Elbows

-Rest 60 sec b/w rounds

Post comments, loads, times and reps…


Anne & Dianna powering through

some squat cleans

“Insomnia”[3/16]

Posted by Ross Gilling on March 16, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 4 comments

Warm Up

Olympic

Strength

[6x3] Double Dead Clean & Jerk

-Lift maximum load possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load.

Work Capacity

“Insomnia”

Perform 3 rounds for time of:

[16] Knees to Elbows

[20] Double 1 Leg Deadlifts [2x32kg/2x24kg]

[24] Slam Balls [20lbs/14lbs]

[20] Double Racked Lunges [2x20kg/2x12kg]

[16] Double Get Up Sit Ups [2x16kg/2x8kg]

-Scale loads and modify movements if required. Record time.

Finisher

Perform a Mikko Interval set of:

[6 min] 1 Arm Russian Swings [24kg/16kg]

*With a running clock perform maximum reps possible in 30sec, rest 15 sec, then repeat for a total o 6 min/8 intervals.

-Scale load and modify movement if required. Record total reps.

Post comments, loads, times, and reps…

1 Arm Front Squat


“Steamboat”[3/4]

Posted by Ross Gilling on March 4, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 4 comments

Warm Up

Perform 3 rounds of:

[8] 1 Arm Sumo Deadlift High Pulls

[8] 1 Arm Russian Swings

[8] 1 Arm Front Squats

[8] 1 Arm Push Press

[8] 1 Arm High Windmills

*Perform all exercises on one side and then repeat the sequence on the opposite side, this equals 1 round.

Work Capacity

“Steamboat”

Perform 3 rounds for time of:

[16] Squat Thrust-Overhead High Pulls [20kg/12kg]

[20] Air Bells [16kg/8kg]

[200m/.15] Run

-Scale loads and modify movements if required.

Finisher

Perform 3 rounds of:

[16] KB Jackknife Sit Ups

[20] Seated Hot Potatoes

-Modify movements if required.

Post comments, loads, and times…

Edgefitter Chrissy P. solid as a rock on the ring plank!…