20120201 – 05h30 – Legs/Abs 50+5×12 x4

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JM + WarmUp (160 club) You need a few mismatched size/weight KB’s so that you have different weights in each hand to ensure that the core is always active and working hard.Work for 55s, rest for 5s… each set of 4 exercises is done 3 loops in a row (so 12 mins work…then 40s rest before next round)a) 1L-DL-L (1xKB)b) BrSc) 1L-DL-R (1xKB)d) BrW a) Sumo-DL (2xKB)b) BrLc) SqG (1xKB)d) BrR a) 2L-DL (2xKB)b) EvilWheelc) 2L-DL (2xKB)d) BrRev a) 1L-DL-L (2xKB)b) Sw2h (light KB)c) 1L-DL-R (2xKB)d) Sw2h (heavy KB)

20120131 – 05h30 – OH Core EDT + Double Jerks

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JM + WarmUp (160 club) Get Up Situps (OverHead) 8L + 8RDouble Jerks 12Get Up Situps (Racked) 10L + 10RDouble Jerks 10 The KB’s for the jerks remain constant throughout the workout, but the KB for the GuS keeps increasing untill you just can’t go any heavier. When you get to your max…descend the ladder again.If you get as far as your lightest one…start going up again. eg. Jerks: 2x16kg or 2x18kgGuS EDT: 16,18,20,22,24,28,32,36,32,28….

20120128 – 07h00 – Martin’s B/D workout

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JM + WarmUp (160 club) Martin’s Birthday 7/12/1965 and he’s 46We setup a beautiful array of double KB’s in rows from 2×8 up to 2×24 (7 pairs) There’s 7 “Active Rest” exercises – Skipping, Bridge(L), Bridge(R), Bridge(Strict), Scissor Jumps, Bridge(Walking) & Sprawl The workout: 46s Double swings, move/setup 7s, 65s “Active Rest”, move/setup 7s – 7 sets of each (about 15mins per round). At the end of the round, do 12 burpees