20100128 – 05h30 – chaos

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JM & Warmup A circuit. work 3mins, rest 1. Deep Box Squats, Box stepups (high box=lower weights, mid box=higher weights), pistols, kettlebell-helicopters, pullups, bear-walks, swings, cleans, presses, snatches, windmills, TGU’s, crucifix snatches, ring-dips. We also tried a few new things, like the 4KB pushup, one arm ring-dips, jumping pistols (OK, these are currently feeble, but a work in progress!). The swing-squat got modified to become a squat-snatch, and then JW made it even worse by doing a machine-gun version (video’s will be posted soon)

20100127 – 18h45 – worst of 3 + jumping balls

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JM & WarmUp (100club-12kg) Worst of 3 sets. Do Fastest-100 snatches… 3 times in a row. Your worst score is the one that gets counted, so aim for consistency.2m47s, 2m45s, 2m43s Kick up to a heavier weight (eg 28kg). Short burst rounds… 30s Feet on the ball, 30s Pp/OAJ (L), 30s Feet on the ball, 30s Pp/OAJ (R)1) Jumping bridge2) Walking bridge3) Strict bridge4) L/R bridge5) 1 foot only bridge6) 1 foot walking bridge Weighted pullups – 1 rep per KB8,10,12,16,20,24,28,32,36,40,44,48 HRmax=169bpm, 727kcal

20100127 – 05h30 – PresSwing

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JM & WarmUp (200club – 12kg) Get 2 weights. first is ~1/3 bodyweight for guys, ~1/5 for girls. 2nd is heavier than that.eg. 74kg(me)-> 32kg & 24kg 1)The heavy is for swings and the lighter for presses. 30s on each of these…Sw2h,BrS,PpL,SqBw,restSw2h,BrS,PpR,SqBw,restSw2h,BrS,PpR,SqBw,Sw2h,BrS,PpR,SqBw,restSwL,SwR,BrS,PpL,PpR,SqBw,rest2)Same sequence, but switch the weights. press heavy, swing light I skipped out the fastest 100 snatch set, so the HRM profile is not totally accurate. probably would’ve kicked out a higher bpm & kcal pattern if I’d joined in. To finish – some abs. 5x1mins. BrReverse,BrS,BrL,BrR,BrW HRmax=161bpm, 578kcal

20100126 – 18h45 – 5’s & 10’s

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JM & WarmUp (200club – 12kg) Go heavy (>1/3 of your bodyweight for guys, 1/4 for girls). eg. 74kg(me)->32kgVery simple… 5 reps of SnL,PpL,CL,SwL,WindmillL,TGU-L. repeat R Now reduce weight to ~1/3 of bodyweight (1/5 for girls). eg. 74kg(me)->24kgKick it up to 10 reps of SnL,PpL,CL,SwL,WindmillL,TGU-L. repeat R To finish… reduce weight again to a sprint-snatchable weight.Do your fastest 100 reps. Hand changes whenever you want. Flat out sprint.You’ll wanna remember your own time so that you can beat it next time. HRmax=175bpm, 698kcal