20090430 – 18h45 – 1001 rep challenge
JM & WarmUp10 1000 rep challenge. Any KB move you like, change hands when you want…don’t put down till you’ve done 1001 reps. Some brave souls did 1001 snatches without a rest. Well done!!!
20090430 – 05h30 – TGU’s & 1arm PullUps
JM & WarmUp5 1x TGU(L), 1xTGU(R) 2xTGU(L), 2xTGU(R) etc up to 9xTGU(L), 9xTGU(R) Finish TGU’s with 10xBU-TGU (any handswitch combo that you like) Now 10x 1 arm pullups (use a little jump to get you up if needed). Break them up into smaller sets as required. I did 3(L),3(R),3(L),3(R),4(L),4(R) If you’re looking for tips on how to achieve the ever elusive 1-arm pullup, click here. This guy is AWESOME!
20090429 – 18h45 – Abs
JM Bridge/Plank – 1min strict, 1min (L), 1min (R), 1min strict WarmUp10 – light (12kg) 1xSW,1xC,1xP,1xSN(L),bridge/plank 30s…repeat (R) 2xSW,2xC,2xP,2xSN(L),bridge/plank 30s…repeat (R) 3xSW,3xC,3xP,3xSN(L),bridge/plank 30s…repeat (R) 4xSW,4xC,4xP,4xSN(L),bridge/plank 30s…repeat (R) [SW,C,P,SN]x1 (L),bridge/plank 30s…repeat (R) [SW,C,P,SN]x2 (L),bridge/plank 30s…repeat (R) [SW,C,P,SN]x3 (L),bridge/plank 30s…repeat (R) [SW,C,P,SN]x4 (L),bridge/plank 30s…repeat (R) Speznaz Roll x1, Goblin SQ x1 Speznaz Roll x2, Goblin SQ x2 Speznaz Roll x3, Goblin SQ x3 Speznaz Roll x4, Goblin SQ x4 Speznaz Roll x5, Goblin SQ x5 Janda situps x6 1L Janda situps (L) x3…(R) x3 Sloooooow pushups 5counts down, hold for 5 counts, 5counts up…5reps Repeat with one hand on the ball
20090429 – 05h30 – 1 and 1
JM. Simplicity itself. Start light(12kg). Alternate Skip/RopeJump 1min, KB 1min. NO resting (well, the skipping IS the rest) Go up a weight every 20 mins Total 72mins work, 0mins rest Have yourself an awesome day!
20090428 – 18h45 – Step it up
JM 2H-SW light(12kg) – 5mins, rest 2mins SN(L) light(12kg) – 5mins, rest 1min SN(R) light(12kg) – 5mins, rest 1min Side of the ring stepups & 1L jumps (with a partner). 5 stations. Low,High,Low,Low,High,High(jumps) 1 person does 2H SW for 1 min while partner does steupups with a same size KB. Switch around after the minute. 30s rest. Everybody gets a turn at each station. 2min work, 30s rest x6 Slow paced PP/J to work on a nice stable lockout. Hold at the top, then down & back up in a quick thrust. 12 reps (L-1min, R-1min), 10 reps,