20111021 – 05h30 – Tabata’s
JM + WarmUp (160 club) 20:10 for 4mins, rest 30s… Press Squats(Bodyweight) Cleans Squats(Goblet) Clean+Press WalkingBridge On the 2nd round, do double-KB versions where applicable
20111020 – 05h30 – LEGS (as promised)
JM + WarmUp (160 club) Pulsed Goblet Squats. Start at the bottom. Do several reps… stop at the bottom while “resting”…repeatBetween each set do Swings, or Cleans.The squats are with a lighter weight (eg 16kg-20kg) and the other is with a heavier one eg.24kg 16kg6 sets of 3 reps (Swings Alternate x50)7 sets of 3 reps (Swings Alternate x50)8 sets of 3 reps (Swings Alternate x50)9 sets of 3 reps (Swings Alternate x50)10 sets of 3 reps (Swings Alternate x50) 18kg5 sets of 4 reps (Cleans 30+30)6 sets of 4 reps (Cleans 30+30)7 sets of 4 reps (Cleans 30+30)8
20111019 – 05h30 – The 80’s
JM + WarmUp (160 club) Scissor JumpPullupsPushupsEvilWheelBulgarian Bag spinsBulgarian Bag squatsGetUp Situps (Racked or OH)Walking BridgeStrict Bridge Basic12 KB exercises (Sw2h, SwL, SwR, SwA, CL, CR, PpL, PpR, SnL, SnR, C+P-L, C+P-R) Do any one of the above for 80s, rest 10s, repeat. Bonus rest of 30s every 12 sets.
20111018 – 05h30 – Pulsed squats + 60 + 90
JM + WarmUp (160 club) Start at the bottom of a Goblet Squat. Every 8s do 1 rep (8 reps: total=64s)Skip for 90sEvil Wheel for 60sKB-move for 90s 12 rounds of ~5mins each HRMax= 178 kcal= 923
20111017 – 05h30 – Funday anniversary continuation
JM + WarmUp (160 club) We continue to celebrate being here for 1 year – which is 52 weeks of 7 days, and has 12 months. 12 exercisesSwings (L)Bridge (Strict)Swings (R)Squats (Bodyweight)Swings (Alt)Bridge (Walking)Do this twice on each weight Work for 52 seconds, rest for 7 seconds.. on each of the 12.5 rounds, increasing weight every round20,22,24,28,32kg (the very very last subset was half 32, half 36kg) HRMax= 159 kcal= 887