20100224 – 05h30 – Circle of Friends

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JM & WarmUp (200club) Set up a circle of random weights from 8-24kg (generally best to have 2 sizes at each station.. for girls/guys)Between each KB point is a ball (basketball, yogaball, rugby ball etc – the more different sizes & shapes and levels of inflation, the better) Round 1: a) pushups with your hands on the ball b) KB exercise of choice. 45s per station. NO rest till you’ve gone all the way around.Round 2: a) TheDoug(bridge with feet balanced on the ball) b) KB exercise of choice. 45s per station. NO rest till you’ve gone all the

20100223 – 18h45 – Monstrosity2

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JM & WarmUp (200club) OK, it’s time for that killer timed set. It’s not a strict split on the time and hand changes are allowed, but we’re doing a looooong set of relatively heavy presses. 30mins 24kg, change hands every 1 minute. I managed 341 reps this time – an improvement of 14 from the morning. I also rested for 1 full minute ‘cos I was toasted, so I could’ve got a better score – DAMN! The HRM profile below tells the story – not pretty! Those GS dudes are ridiculous! Follow that with GetUp Situps in 4x1min bursts

20100222 – 18h45 – Teams

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JM & WarmUpFor this one we work in teams. One member does exercise a) for 2mins while the other does exercise b) for 2x1min, then switch.This is purely a space issue.20kg: a) TGU 2mins, b) SqBw 1min + Sw2h 1min20kg: a) TGU 2mins, b) CL 1min + CR 1min20kg: a) TGU 2mins, b) PpL 1min + PpR 1min20kg: a) TGU 2mins, b) SnL 1min + SnR 1min 24kg: a) TGU 2mins, b) SnL 1min + SnR 1min24kg: a) TGU 2mins, b) PpL 1min + PpR 1min 32kg: Sw2h, SqBw, BrS32kg: SwL, SqBw, BrL32kg: SwR, SqBw, BrR32kg: SwA, SqBw, BrW

20100223 – 05h30 – Monstrosity

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JM & WarmUp (200club) OK, it’s time for that killer timed set. It’s not a strict split on the time and hand changes are allowed, but we’re doing a looooong set of relatively heavy presses. 30mins 24kg, change hands every 1 minute. I managed 327 reps. To put this inperspective, that’s 7848kg in 30 mins(0.261t/min). Competitive GS champions manage 13696kg in just 10 mins (1.396t/min), which is >5x the loading! Boy do we have a long way to go! Follow that with GetUp Situps in 4x1min bursts with a rest minute. RackedL, RackedR, OverheadL, OverheadR, rest. 4 rounds. Bridge

20100222 – 05h30 – The Turk

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JM & WarmUp (160club) WarmUp10 (16kg) 20kg: 2m, 1m, 1mTGU, SwL, SwRTGU, CL, CRTGU, PpL, PpRTGU, SnL, SnR 20kg: 1m, 1m, 1m, 1mTGU-L, SqBw, TGU-R, SqBw3 sets 24kg: Most people are doing 3xTGU in 1min, so we bump it up to 4 reps which must be completed within 2mins (leaves ~45s rest)3 sets of 4 on each side (12mins total)28kg: repeat32kg: 6 reps per side EvilWheel 4mins to finish HRmax=xxx, yyy kcal