20090822 – 07h00

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JM & WarmUp Timed sets light 12kg – 10mins (L), 10mins (R), plus some bonus sets…4min (L), 4min (R).   Grab yourself 3xKB’s…16,20,24kg SW(2H) 16kg, rest15s ,SW(2H) 20kg, rest15s ,SW(2H) 24kg. SW(2H) 16kg, rest15s ,SW(2H) 20kg, rest15s ,SW(2H) 24kg. SW(2H) 16kg, SW(2H) 20kg, SW(2H) 24kg. In other words…KB’s 30s (light), rest 15s, KB’s 30s (med), rest 15s, KB’s 30s (heavy) – 2 sets, then one without the rests Repeat with SW(L), SW(R), then increase weights to say 20,24,28kg and do C(L), C(R), SN(L), SN(R) To finish… SN(L), bridge (L), SN(R), bridge (R)

20090821 – 05h30 – 3min (no rest)

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JM & WarmUp 5 In the spirit of last nights workout, we’ll do the same thing, but let’s make it a bit harder. Instead of 3mins work, 1min rest, we do either bridge or skipping in the “rest” minute. We also have more time, so we can do more rounds 3 sets light, 4 sets medium, 4 sets medium+, 1 set heavy & make this one a 4min with a single hand change bridge to finish

20090820 – 18h45 – 3min

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JM & WarmUp Time for a cardio blast. The kettlebell TriFecta(thanx to Dr. Mark Cheng RKC)…SN(L) 30s,SN(R) 30s,C(L) 30s,C(R) 30s,SW(L) 30s,SW(R) 30s. We’ll use that as the basis for this session, but play around with the techniques & sequences. In principle, do the same on the left & the right, at flat out pace, for 30s, 3 exercises in a row, then rest one minute, and repeat. 1) SN,C,SW 16kg 2) SW,P/PP,C 16kg 3) P/PP,SN,SW 16kg 4) SN,P/PP,SN 20kg 5) P/PP,SW,SN 20kg 6) C,SN,P/PP 20kg 7) SN,P/PP,C 20kg 8) kick it up to a 4min version…SN,C,P/PP,SW and do all

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20090819 – 18h45 – 300 club

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JM & WarmUp Get 3 KBs….say 16,20,24kg. The 100club is 10 of each of…SW(2H),SW(L),SW(R),SW(Alt),C(L),C(R),P(L),P(R),SN(L),SN(R) Instead, we do…SW(2H) 16kg x10,20kg x10,24kg x10. Do the same thing through the whole sequence as shown above…so 10 reps light, 10 reps med, 10 reps heavy   Finish with walking bridge & SN combo. Walking bridge as many as you can do(AMAYCD), then SN(L) AMAYCD,walking bridge AMAYCD, then SN(L) AMAYCD. repeat this 3x