20111027 – 05h30 – Thoma (belated) birthday workout

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JM + WarmUp (100 club) It’s Thoma’s birthday (Well, it was on Sunday, so it almost slipped through the cracks) so we’ll use his numbers for the workout today23-10-1976 – 35yrs old 35 sets… work 76s, rest 19s TGUHamstring snatch drillOverhead static hold (2xKB)Military SeeSaw Press (2xKB)Alternating Swings Mountain RunOAJ-LLong Cycle (2xKB)Double Swings (2xKB)OAJ-RV-sitAlternating Cleans (1xKB, swap hands every rep)Nick (2xKB, weighted scissor jumps)OH lunges (1xKB, swap hands as needed)Swings(2-hands) That’s 55m55s, so we finish with …23 Deep Box Squat Jumps10 Pullups Happy Birthday Thoma!

20111026 – 05h30 – 2 by 2 core pyramid

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JM + WarmUp (160 club) 23 kettlebellers started the day right today! Renegade RowSeeSaw PressGetup Situp (Overhead)Evil WheelLateral PullupDouble Clean & Press/JerkHip Lift (Racked) Start with 2 of each (you only count your one hand, so a left + a right equals 1 rep)Add 2 every roundIf you get as far as 20, descend again (2…20…2)

20111025 – 05h30 – Timed Bears & Lizards

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JM + WarmUp (160 club) Timer goes every 60s, and allows 5s for setup/changeover.Grab 2 matching KB’s (eg 2x20kg)Alternate between core-work (BearWalk, LizardWalk or a combo of them), and then a KB move.KB-move select from:Snatch (L or R), Press/Jerk (L or R), C+Pp/J (L or R)Double Swing, Double Clean, Double Press/Jerk, Double Clean+Press/Jerk Work for 16 sets, rest 30s3 rounds (We did 1st round BearWalks, 2nd round LizardWalks, 3rd round alternate between BearWalk & LizardWalk) HRMax= 172 kcal= 944

20111024 – 05h30 – Short bursts of Snatches/Jerks

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JM + WarmUp (160 club) You’ll be doing either Snatch or Press/Jerk on 1 hand, then double Press/Jerk. Do 10x Snatch or Press/Jerk L, wait for the balance of 50s to tick awayDo 10x Snatch or Press/Jerk R, wait for the balance of 50s to tick awayDo 10x Double Press/Jerk, wait for the balance of 50s to tick awayRest bonus 30s Repeat – 20 rounds 20kg singles, 20kg doubles (5 rounds)22kg singles, 20kg doubles (5 rounds)24kg singles, 20kg doubles (5 rounds)24kg singles, 22kg doubles (2 rounds)28kg singles, 22kg doubles (1 rounds)32kg singles, 22kg doubles (1 rounds)36kg singles, 22kg doubles

20111022 – 07h00 – Last Man Standing 90

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JM + WarmUp (100 club) We have…KB: Swing, Clean, Press/Jerk, Snatch, C+P/JLegs: ScissorJumps, GobletSquats, PillarLunges, HiBox StepUpsAbs: Swingups, EvilWheel, WalkingBridgeOther: Skipping, Pullups Work for 1 minute on any of the above… change exercises/hands…repeatNO rest for 90mins I focused on 1-handed KB moves using 20-28kg (calorie cookers) with just 2 sets of walking bridge HRMax= 171 kcal= 1481