20090527 – 05h30 – KettleKickBox & SW/SN circuit

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Not even a warmup…we go straight into the workout. 1min of…..Bagwork with kicks, skipping,kettlebells,bridge/plank… do 4 pullups during the 1min “rest” (=5min round) x8 Final round is double…2mins of each exercise guys:24kg=SN girls:12kg=SN guys:32kg=1H-SW girls:16kg=SW SN(L),SW(L),SN(R),SW(R) x5 on each SN(L),SW(L),SN(R),SW(R) x6 on each SN(L),SW(L),SN(R),SW(R) x7 on each SN(L),SW(L),SN(R),SW(R) x8 on each SN(L),SW(L),SN(R),SW(R) x9 on each SN(L),SW(L),SN(R),SW(R) x10 on each SN(L),SW(L),SN(R),SW(R) x15 on each

20090526 – 05h30 – Kettlebox & Abs

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JM Kettlebox 4min round. Bagwork,Skip/RopeJump,Swings,Bridge…pullups in the resting minute 12kg – 3rounds with 3 pullups 16kg – 3rounds with 4 pullups 24kg – 3rounds with 5 pullups 32kg – 1rounds with 6 pullups Kettlebell crunches (12kgx10,16kgx10,24kgx9,32kgx3), Russian twists Weighted Situps. 2x24kg – 5 reps. 2x32kg – 5 reps. 2x40kg – 3 reps.

20090525 – 18h45 – Triple Sets

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JM & WarmUp SW 1min BWSQ 1min…3 sets (L), 3 sets (R) C 1min Rack 1min…3 sets (L), 3 sets (R) SN 1min Rack 1min…3 sets (L), 3 sets (R) P/PP 1min Rack 1min…3 sets (L), 3 sets (R) BWSQ…10…20….30…40….25(weighted) Bridge 2min Goblin SQ 2min Skiing 3 sets 45s, 60s, 75s Bridge to finish

20090525 – 05h30 – Progression

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JM & WarmUp. A few extra swings and things while I gather my thoughts…. John-William brought us some ropes & things, so we have to include them in the workout. We have adjustable height pullup handles now! OK… SN(L) x10,SN(R)x10, negative pistol(L),negative pistol(R) SN(L) x10,P(L)x2,SN(R)x10, P(R)x2,negative pistol(L)x2,negative pistol(R)x2 SN(L) x10,P(L)x2,Windmill(L)x2,SN(R)x10, P(R)x2,Windmill(R)x2,negative pistol(L)x3,negative pistol(R)x3 SN(L) x10,P(L)x2,Windmill(L)x2,TGU(L)x2,SN(R)x10, P(R)x2,Windmill(R)x2,TGU(R)x2,negative pistol(L)x4,negative pistol(R)x4 SN(L) x10,P(L)x2,Windmill(L)x2,TGU(L)x2,BWSQx2,SN(R)x10, P(R)x2,Windmill(R)x2,TGU(R)x2,BWSQx2,negative pistol(L)x5,negative pistol(R)x5 Hook up the climbing harness…and experiment with ways of learning a jumping pistol. SN(L)x10,SN(R)x10,2arm suspended pullups x10,SN(L)x5,1arm suspended pullups(L)x5,SN(R)x5,1arm suspended pullups(R)x5 SN(L)x10,SN(R)x10,2arm suspended pushups x10,SN(L)x5,1arm suspended pushups(L)x3,SN(R)x5,1arm suspended pushups(R)x3. Incredibly difficult doing the 1arm

20090523 – 07h00 – TriFectas modified

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JM & WarmUp10 with some basics for a few new guys Slowly increase weights to build everyone up. Now some Trifectas…1st the standard version…then we slowly increase the pace and the time. Instead of 30s on each exercise, we do 45s, then after a few sets, 60s…making this a 6min workout. Then drop back to 45s, but add in a 4th component, so it stays at 6mins. SN(L),SN(R),P/PP(L),P/PP(R),C(L),C(R),SW(L),SW(R). TGU’s – technique and breakdown Half TGU’s from the bottom…ie the situp component Top half TGU’s (the lunge/standup) The Middle piece TGU’s Finally, full TGU’s Split the group