20120114 – 07h00 – Kabelo Mabalane’s Birthday (belated) workout

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JM + WarmUp (160 club) Kabelo 15-12-1976 is 35. He was up on Mount Aconcagua on his actual birthday, and today was the first chance we had to celebrate with him.So…. KB:Rest:BodyWeight:Rest76:19:35:15 using the basic-12 KB template. The KB exercise is from Basic-12 [Sw2h,SwL,SwR,SwA,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,C+Pp/J-L,C+Pp/J-R] The BodyWeight is one of these 35 exercises…. Double-KBStatic Hold OHJerk Specific SquatSquat Press (Thruster)Renegade RowKB-LeapFrog forward/backwardKB-LeapFrog sidewardsDouble SwingsDouble CleansDouble Jerks Single-KB & BodyWeightStatic Hold OH LStatic Hold OH RPushupsSprawlKB-tapoutKB-SideJumpMountain RunMountain JumpGoblet SquatScissor Jumps SwingSquatKB-crunchKB-woodchopRussian TwistTableTop DragonLunge LDragonLunge RDragonLunge ISO LDragonLunge ISO RTuck JumpsBurpeesInchWorm Bridge LeftBridge RightBridge StrictBridge Reverse35 sets – One from Basic-12, then

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20120112 – 05h30 – Strict Press ladder with some legwork

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JM + WarmUp (160 club) 8,10,12,14,16,18,20,22,24,28,32,28,24,22,20,18,16,14,12,10,8 1) Start with 3L+3R presses – as strict as possible – on each station. Go as high as you can manage and then back again.2) One partner does 2x shuttle runs while the other waits in TheDoug (strict bridge with your feet on a ball). Then switch places 3) Presses ladder again4) One partner does Steve Cotter OverHead lunges while the other does WalkingDoug (walking bridge with your feet on a ball). Then switch places 5) Presses ladder again6) Both partners do Bounding Burpees with a scissorJump on each rep

20120111 – 05h30 – A couple of swings

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JM + WarmUp (160 club) 8,10,12,14,16,18,20,22,24,28,32,28,24,22,20,18,16,14,12,10,8 1) Start with 10L+10R on each station. Go as high as you can manage and then back again.2) 10 doubles on each station. Go as high as you can manage and then back again.3) 30 alternating on each station. Go as high as you can manage and then back again.4) Start with 50 double swings at the first station. Subtract 2 reps each time you move to the next station. ie. you’ll drop to 30 reps at the 32kg. When you go back down the line, add the 2 reps back again.

20120110 – 05h30 – Double Core

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JM + WarmUp (160 club) Double Swings 20 [2++]ORDouble Jerks 10 [1++] Evil Wheel 10 [1++]Snatches 16L + 16RBurpees 10 [1++] For the singles 22/24kg, for the doubles 2×18/20kg@ >16 on the incrementing exercises, increase to 1×24/28kg