Russ Fish's Blog: 4/27/2011 - KB timed sets, gyro

4/27/2011 - KB timed sets, gyro

KB timed sets. 1 min. rest between ladders.
(1 - 12kg) 60/60 CL/PR/SQ, no hand switch; 60/60 2 SW/CL/SN no hand switch; 60/60 OH hold
(2 - 16kg) 30/30/30/30 CL/PR/SQ, no switch; 30/30 4 SW/CL/SN; 30/30 OH hold
(3 - 12kg) repeated (1), but switched hands each rung
(4 - 16kg) 60/60 CL/PR/SQ, w/hand switch; 60/60 2 SW/CL/SN w/hand switch; 30/30/30/30 OH hold
Gyro - independent. Good general workout, good thoracic opening, presumably from KB work.