20120207 – 05h30 – skippidy skip
JM + WarmUp (160 club) KB-L, skip, KB-R, skip, KB-Doubles, skip, restEverything is for 50s 10 rounds: Sw,C,P/J,Sn,LC,Sw,C,P/J,Sn,LCWe ain’t doing double snatches, so on the snatch round it’s double-swings
20120206 – 05h30 – 1,1,0,2
JM + WarmUp (160 club) LC-LLC-RBridge (strict)Double Jerks 1,1,0,2 is Single-KB,Single-KB, No KB, DBL-KB Each for 1 minute without pausing between. Rest 40s between rounds. 12 rounds1-7) 22kg,22kg,-,2x16kg8-10)24kg,24kg,-,2x16kg11) 24kg,24kg,-,2x18kg12) 24kg,24kg,-,2x20kg The objective is to maintain the same speed/rpm throughout, even when you increase the weights. Doesn’t always work though *grin* HRMax= 174 kcal= 791
20120204 – 07h00 – Sbonga’s “Circle of Friends” B/D workout
JM + WarmUp (160 club) S’bonga Sibiya turned 42 yesterday The Dates and numbers.. 3-2-1971 42 42:9 work:rest…19 rounds before the break, which is 70/2=35s long3×2=6 rounds, and there’s 7 exercise choices on the bodyweight/plyo section and 7 on the KB section. CoF: Randomly place a bunch of KB’s in a big circle. Between each one (for this particular workout) add a mat.You do one KB exercises for 42s, rest/move to the mat…then one plyo/Bw exercise for 42s…etcKB:Snatch,C+P/J,Press/Jerk,Cleans,Swings(1H),Swings(2H),Sumo DeadliftsPlyo/Bw: Scissor Jumps, Squat Jumps, Bridge or Sprawl, Pillar Lunges, Isometric Dragon Lunge(Hold at the bottom), Burpees, Tuck Jumps
20120203 – 05h30 – Week Ender
JM + WarmUp (160 club) ScissorJump+Burpee+TuckJump 10VERY-Hi-Box-stepups 10L+10R Clean(L+R), Press/Jerk(L+R), Snatch(L+R) : 10L+10R of each [2++] Pullups 3 Every round the KB work increments by 2 reps per hand
20120202 – 05h30 – Vokkidy 1010
JM + WarmUp (160 club) The basic KB exercises without alternating swings. Sw2h, SwL, SwR, CL, CR, Pp/J-L, Pp/J-R, SnL, SnR, C+Pp/J-L(LC-L), C+Pp/J-R(LC-R)The C+Pp/J (LC) is 50 of each. The others are 100 of each. Using your selected KB (eg. 18kg), you do 100 reps. If you stop, pause, rest, put down, change hands, or touch the kettlebell with your non-working hand, (basically anything that would result in a NO-count) you get a penalty point.Once you have done ALL the KB reps, you have to do as many burpees as you have penalty points.BTW: Automatically there are 10 penalty