20091121 – 07h00 – Randomness

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JM & Warmup (200club) A totally random workout. We started using swings & BWSQ. Played around with numbers and combinations using the basic 4 plus BWSQ’s, lunges & bridges. A few of the notable ones… 10xSW(L),10xBWSQ,10xSW(R),10xBWSQ, 20xSW(L),20xBWSQ,20xSW(R),20xBWSQ, 30xSW(L),30xBWSQ,30xSW(R),30xBWSQ, 40xSW(L),40xBWSQ,40xSW(R),40xBWSQ Divide the group into 2 groups. group A does TGU’s while group B skips. 2mins on each exercise – 4 rounds (total 16mins). Make a big circle – everyone goes into a strict bridge. Each person exits the circle to do pullups (ladies 3, gents 5) while the rest stay in position. We stop when everyone has had a turn

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20091119 – 05h30 – 300/450

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JM & WarmUp The 300 goes like this… 50xBWSQ, 10xSW(2H), 40xBWSQ, 20xSW(2H), 30xBWSQ, 30xSW(2H), 20xBWSQ, 40xSW(2H), 10xBWSQ, 50xSW(2H) We change out the SW(2H) and replace with SN(L) then SN(R) to get 50xBWSQ,10xSN(L),10xSN(R), 40xBWSQ,20xSN(L),20xSN(R), 30xBWSQ,30xSN(L),30xSN(R), 20xBWSQ,40xSN(L),40xSN(R), 10xBWSQ,50xSN(L),50xSN(R) After a short break we do the 300(proper) with heavier weights. Next time another variation: as the number of reps goes down, the weight goes up.  

20091118 – 05h30 – DL-Circle

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JM & WarmUp Randomly distribute KB’s in a circle (use medium-heavy) – 10 reps on each weight. Round 1: Sumo-DL (1KB,2 legs) Round 2: Std-DL (2KB,2 legs) Round 3: 1L-DL (1KB,1 leg(L)) Round 4: 1L-DL (1KB,1 leg(R)) Round 5: 1L-DBL-DL (2KB,1 leg) – because the weights are distributed randomly, the imbalance also forces the core to work nice and hard Bridge to finish

20091117 – 05h30 – CircleOfDoug

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JM & WarmUp – 200club Today seems like a good day to do something HARD. We do alternating sets of KB(anything u like) & “TheDoug (bridge with feet on the ball) for a minute. Round 1 – KB, TheDoug, KB, TheDoug =4min, rest 1min.total=30mins Round 2 – P/PP, TheDoug, P/PP, TheDoug but this time a) No resting between & b) walking bridge version – total=25mins Round 3 – short & sharp. Heavy. P/PP(L),TheDoug(jumping version),P/PP(R),TheDoug(jumping version) each for a minute. 2x4min rounds with 1min rest between rounds