20091221 – 18h00 – Timed Sets inside a timed set

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JM & Warmup (100club & 200club) Grab 2 sizes of KB – 16kg, 20kg. Each exercise is a 2x1min set, 1min on each weight. 30s of active rest (SqBw) between sets. Sw2h, SwL, SwR, SwAlt, CL, CR, PpL, PpR, SnL, SnR. In all 25mins of work Pick an exercise (anything you want) – 30s with the light weight, then 30s with the heavy one, repeat other hand…rest 30s…5 rounds Some abs to finish – bearwalks, russian twists, kettlebell crunches etc The Heart Rate profile: HRmax=178, 837kcal

20091221 – 06h00 – Escalated Timed Sets

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JM & Warmup (100club & 200club) Grab 3 sizes of KB – 12kg, 16kg, 20kg. Each exercise is a 3x1min set, 1min on each weight. 1min rest between sets. Sw2h, SwAlt, CL, CR, PpL, PpR, SnL, SnR, SwL, SwR, SqG 3min BridgeSet. BrJump, BrWalk, BrS – 1min each 25 pullups 24kg SqBw Set: Sw2h x10, SqBwx10, SwL x10, SqBwx10, SwR x10, SqBwx10, SwAlt x10, SqBwx10, CL x10, SqBwx10, CR x10, SqBwx10, PpL x10, SqBwx10, PpR x10, SqBwx10, SnL x10, SqBwx10, SnR x10, SqBwx10 24kg PullUp Set: Sw2h x10, Pullups x5, SwL x10, Pullups x5, SwR x10, Pullups x5, SwAlt

20091219 – 07h00 – HR tester

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JM & WarmUp (250 club without snatches – 25 of each) A gentle start… 16kg:SnL x10, SnR x10…wait for the minute to finish – total 15mins, rest 2mins 20kg:SnL x10, SnR x10…BrS while waiting for the balance of 2mins to finish – total 12mins, rest 3mins 24kg:SnL x10, SnR x10, SqG x10 … BrS while waiting for the balance of 3mins to finish – total 12mins, rest 4mins 24kg: SqG x10, SqBw x10…then 9…then 8… etc till 1 28kg: same again, but ascending instead of descending. 1, 2, 3…10 Pullups: either 10x weighted (32kg) pullups, or 50 unweighted for

20091217 – 05h30 – Core Cruise

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JM & warmup (100club followed by 200club) TGU’s alternating L & R for 10 mins. Increase weight and repeat GetUp situps – same idea on a heavier weight BearWalks, forwards and backwards as heavy as possible

20091216 – 07h00 – Birthday Boyz

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OK, it was my birthday last friday (44) and Kabelo’s (33) yesterday – so I guess we’ll use the 44,33,22,11 pattern for this workout. JM & 200club Grab various sized KB’seg 12kg #1, 16kg #2, 20kg #3, 24kg #4, 28kg #5, 32kg #6 Sw2h: 44 reps #1, 33 reps #2, 22 reps #3, 11 reps #4 SwL: 44 reps #1, 33 reps #2, 22 reps #3, 11 reps #4 SwR: 44 reps #1, 33 reps #2, 22 reps #3, 11 reps #4 SwAlt: 44 reps #2, 33 reps #3, 22 reps #4, 11 reps #5 CL: 44 reps #2,