20100116 – 07h00 – Crossfit(Adham) v2

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JM & WarmUp (160club) A modified version of the Adham-CrossFit sets we did recently. We wanna split it into L/R and lengthen it a bit, so instead of 21,9,15,15,9,21…Burpees/Swings21 Burpees, 15 SwL, 9 SwR21 SwL, 15 SwR, 9 Burpees21 SwR, 15 Burpees, 9 SwL A nice long set of Kettlebox using 2min rounds and ending with a 2min bridge (total 18mins)Box(2), SwL(1), SwR(1), Skip(2), CL(1), CR(1), Box(2), PpL(1), PpR(1), Skip(2), SnL(1), SnR(1), BrS(2) Spetsnaz Rolls/Thrusters(Squat press – SqP)21 Spetsnaz, 15 SqPL, 9 SqPR21 SqPL, 15 SqPR, 9 Spetsnaz21 SqPR, 15 Spetsnaz, 9 SqPL Slingshot/Snatches21 Slingshot, 15 SnL, 9 SnR21

20100115 – 05h30 – Grip & Core

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JM & WarmUp (160club)A timed set of Cleans using 4 different size KB’s. eg. 24,20,16,28On L do 24kg-4m, 20kg-3m, 16kg-2m, 28kg-1m & repeat R for a total of 20mins Some core work. BearWalk(2x48kg), KB-leapfrog(2x32kg), KB-sideways-leapfrog(2x36kg) Now Swings using the same 4 KB’s from above, arranged lightest to heaviest.Sw2h – 10(light),20(medium),30(heavy),40(heaviest)Sw2h – 10(heaviest),20(heavy),30(medium),40(light) Abs to finish – BrS,BrReverse,BrS,BrReverse each for 30s HRmax=152bpm, 683kcal (a bit of a cruise ‘cos last night was rough)

20100114 – 18h45 – X-fit(Adham)

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Special thanks (I think) to Adham for this one – it was brutal and awesome.Exercises are paired. You do #1-21reps, #2-9reps#1-15reps, #2-15reps#1-9reps, #2-21repsThe idea is to go as fast as possible (that way, next time you can try to beat your time and can measure your improvements) A=WarmUp(120club)B=Burpees/Swings (3m30s)C=Thrusters/Spetznas Rolls(7m30s)D=SquatCleans/DBL Snatches(7m15s)E=DBL press/DL(7m10s) I can see how someone would get cross doing this.The words “MUTHAFU**A HECTIC!!” spring to mind, so you can be sure we’ll be doing more of these SOON!HRmax=175bpm, 989kcal

20100114 – 12h30 – 20s & Windmills (Bikram)

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This workout is similar to the one we did on 2010-01-13 in the evening, but I left my HRM behind, so couldn’t show the profile.In that one we went heavier, so I’d expect a much higher level of exertion. JM & WarmUp (120club)A 20min set using basic10 and some legwork – 1min on eachLegs: SqBW,SqG,SqK(Kossack squats) – cycle through these one-by-one in between basic10’sSw2h, SqBw, SwL, SqG, SwR, SqK, SwA, SqBw, CL, SqG, CR, SqK, PpL, SqBw, PpR, SqG, SnL, SqK, SnR, SqBw Some technical work on the windmill, then a working set ofC,Pp,WM,Sn in a ladder, repeated on

20100114 – 05h30 – BurstMode Teams

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JM & WarmUp (120club) Set up 4 lines and work in teams. 1 team in each line1] TGU2] KB move (A,B,C,D)3] Box StepUps with 2xKB4] BagworkWork 2mins on each line. Preferably 1m L,1m R.A=Sw, B=Cleans, C=Pp, D=SnThis gives 4 sets each 8mins long (no breaks in between) Rest 1min…skip for 2mins Abs to finish HRmax=169bpm, 636kcal