Interval Weight Training Thursday 2nd September 2010

Interval Weight Training, IWT for short devised by Pat O’Shea in 1969. His books worth getting Scientific Principles and Methods of Strength Fitness and Quantum Strength Fitness. Mind you not easy to get hold of…

Dynamic Warm-up
Then:
12x Front Rack Squats (2x8kg or 2x12kg for women and 2x24kg or 2x32kg kettlebells) +
2 minutes Rope Pull of Sled with of the kettlebells.
Rest 2 minutes
Complete 3 rounds
Then:
5 minutes rest including 2 minutes of the last round
Then:
8x Floor BB Chest Press at your own body weight +
2 minutes of Step-ups approx 20 inches box (wall in my case)
Rest 2 minutes
Complete 3 rounds
Then:
6x Pull-up +
6x Ring Dip +
12x Knee to Elbows (6 each side) +
60m Farmers Walk Heavy KB/Dumbell +
6x Aquabag/Waterbag Turkish Get-up (3 each side, I used 25kg)+
12x KB Get-up (6 each side, I used 24kg)
3 rounds and rest as needed
Then:
Cool down