20100506 – 18h45

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JM + WarmUp (120 club) Almost the same as the morningall L 16kgall R 16kgall DBL (2x16kg) SumoBox    |    SwWoodchop    |    CStepUps/tapout    |    PpBrW    |    C+PBrS(Ball)    |    Sn Now some ringside fun:Side2FrontSide2BackCrouchingFrog (start in a low squat at floor level… jump up onto the ringside and land in a crouched/squat position)CrouchingFrog 1L (same as above, but land in a LowPistol stance, using the ropes to assist with balance)The last 2 are awesome plyometric drills that kick ass (literally!) HRMax= zzz  kcal= yyy

20100505 – 05h30

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JM + WarmUp (160 club) Sw2h 24kg: 10 12 15 20 25 30 40 50SwL/R 32kg: 10 9 8 7 6 5 10 Circle of Friends: 2 rounds of 8x1mTapouts, SwL/R, SqDeep, SnL/R, ClubBell woodchops, PpL/R, TheDoug, C L/R Sw2h 10, pushups 10, Sw2h 15, situps 10, Sw2h 20, SqBw 10, Sw2h 25, pushups 5, Sw2h 30, situps 10, Sw2h 50 HRMax= zzz  kcal= yyy

20100504 – 05h30

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JM + WarmUp10 Do any of the basic10 for as long as possible. If you quit, do 1m of BrS, then do the next exercise.Objective is to do as few different exercises as possible 16kg: Sw2h SwL SwR swA CL CR20kg: LC-l LC-R PpL PpR HRMax= zzz  kcal= yyy

20100503 – 05h30

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JM + WarmUp10 Use Basic 10 as the template. For every 10 reps with a KB, do 1 pullup20kg:15mins 10+124kg:12mins 6+232kg:10mins 4+340kg:6mins AMAYCD of each GetUpSitups – L/R – 5mins 40kg HRMax= zzz  kcal= yyy