20090519 – 05h30 – Core

/ Old Workout Logs/ 0 comments

JM only. No warmup. medium(16kg) half TGU’s. 10(L), 10(R) – 3 sets (this is the bottom part, so up onto elbow & hand) with sets of 5xPullUps interlaced in the breaks. 2nd-half TGU’s – from the overhead lockout kneeling position to the standup 10(L), 10(R) – 2 set with sets of 5xPullUps interlaced in the breaks. TGU’s – full. 10(L), 10(R) – 2 sets with sets of 5xPullUps interlaced in the breaks. DBL KB GetUp situps x5 with sets of 5xPullUps interlaced in the breaks. 3x 1 arm Pullups on each side in the breaks. Medium-Max SW circle. we

20090518 – 18h45 – speed sets

/ Old Workout Logs/ 0 comments

JM & WarmUp10 As fast as you can… (medium 16kg) SW(L)x10,rack,C(L)x10,rack,P/PP(L)x10,rack,SN(L)x10,rack repeat then SW(L)x5,C(L)x5,P/PP(L)x5,SN(L)x10,rack Whole thing again on (R) Up a weight. Same idea, shorter sets (5). SWx10,rest 10s, SW x20, rest 20s, SWx30, rest 30s… 3 sets SWx50 to end the KB side of things 13min beidge to finish

20090518 – 05h30 – GS Last Man Standing (1000reps with one hand change)

/ Old Workout Logs/ 0 comments

JM & WarmUp7.5 (45s on each of the basic 10) Now a cracker….. 16kg… 30mins (L)…30mins (R) – NO kidding! I worked on…1min SW,1m SN,1m C,1m LC,1m P/PP..repeat. As an indicator of rep count… typically that’s 32,20,15,9,12=88*6=528, so it’s possible (note…possible…since I can’t be certain that every set was identical) that this was a 1000 rep set with 1 hand change. It sure felt like it. I have to add from a personal note, that it was more of a mental challenge than anything. Arm Pump/Grip starts screaming LOUDLY from about 4mins in. The 2nd arm is

20090516 – 07h00 – Pairs

/ Old Workout Logs/ 0 comments

WOW – a class of 28! This rocks! JM & WarmUp10. SW: 100(L), 100(R) Everyone pairs off into partner groups (‘cos there aint enough small size kettlebells for everyone to have one of their own). One person does BWSQ, the other SW. 30s bursts, then change around. 10mins work. Short rest Repeat the idea: One person does any kettlebell move they want, the other offers encouragement. 30s on, 30s off Repeat again… total of 200xSN, 200xBWSQ between the team members. Circle of friends: 1) 1L-DL. Random weights…5reps on each. 10 sets on (L)…10 sets on (R) 2)

20090515 – 05h30 – 1,2,3,4,5 5min sets

/ Old Workout Logs/ 0 comments

JM & WarmUp A long set of 1H-SW. 20mins with as few hand changes as possible. Basically hang on to it for as long as you can to hammer your grip, then swap hands and repeat. 1x SW,C,P/PP,SN on (L) …1x SW,C,P/PP,SN on (R) …2x SW,C,P/PP,SN on (L) …1x SW,C,P/PP,SN on (R) … keep going till you’ve killed 5mins Same idea…C&P: 5mins 10xBWSQ, 10xSW for 3mins Weighted situps (2xKB) in 5 rep sets. JW did 2×16 up to 2×48 Pullups: 5,4,4,4,3,5 It’s Friday!