20120218 – 07h00 – Abs & Core

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JM + WarmUp (160 club) You do the abs/core exercise for as long/many reps as you possibly can. When you can’t anymore (and we mean CAN’t, NOT won’t)… then you do [5 x double jerks], and then move to the next abs/core exercise.The plan is to do as few of the abs/core exercises as possible. Bridge: L,R,Strict,Walking,Reverse,HipperGetUpSitups: Racked(L+R), OH(L+R)HipTilt: On the Elbow, On the Hand(crucifix)TheDoug: L,R,Strict,Walking,HipperEvil WheelKB crunchStraight legged, OH ab drillKB “shrimping” (HEAVY!!!)Janda situpsRussian TwistDeck SitupsKB woodchop Several people didn’t even get halfway down the abs/core list. WELL DONE!

20120217 – 05h30 – The one-minute MixIt up

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JM + WarmUp (160 club) The sequence: Doubles, Bodyweight/plyometric, Single-L, Single-R, LegsEach for 1 minute with no rest between them. Then a 40s rest before the next round10 rounds Doubles: Swing, Clean, Press/Jerk, C+P/JPlyo/Bw: Burpees, EvilWheel, Pushups, Bridge, SprawlSingles: Swing, Clean, Press/Jerk, C+P/J, SnatchLegs: Pillar Lunges, IsoMetricDragonLunge, Squat(Goblet), SquatJumps, Cossack Squats, Frog Squats

20120216 – 05h30 – One hand OH Tabata’s EDT

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JM + WarmUp (160 club) Work 20s, rest 10s. A set has 16 loops, so 4 sets on each hand and 8 sets of the bodyweight/otherChoose yourself 4 different KB’s (eg 18,20,22,24kg which are A,B,C,D)1) Snatches + Burpees (Sn with A)2) Snatches + Tuck Jumps (Sn with B)3) OAJ + Squat(Goblet) (OAJ & SqG with C)4) OAJ + Evil Wheel (OAJ with D)5) OAJ + Reverse Bridge (OAJ with C)6) Snatches + Double Swings (Sn with B, Double Swings with C+D)7) Snatches + Deck Situps (Sn & Deck Situps with A)

20120215 – 05h30 – Luvly legs and butts

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JM + WarmUp (160 club) Grab 2 different KB’s so there’s a slight core imbalance. Pulsed Squats [Bounce for 3, hold for 3 (x2 rounds); Bounce for 4, hold for 4 (x2 rounds); Bounce for 5, hold for 5 (x2 rounds); Bounce for 6, hold for 6 (x2 rounds)]Frog Squats [weighted (last round)]Jerk Specific SquatsPulsed Scissor Jumps [Bounce for 3, hold for 3 (x4 rounds); Bounce for 5, hold for 5 (x2 rounds); Bounce for 7, hold for 7 (x1 rounds); weighted (last round)]BootStraps (1-Legged)Spetsnaz Rolls1-Legged-DeadLifts Work 60s – 7 in a row. Rest 40s. 7 roundsOn the last

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