20111015 – 07h00 – Maths 101 anniversary workout

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JM + WarmUp (120 club) We have been at the new venue for 1 year tomorrow 16/10/2011, so we’ll use these numbers to create a masterpiece 16-10-2011 = 1yr (365 days). It’s the 15th today (instead of the 16th)…20×11=22010×16=160 220+160=380… subtract 15 = 365…so we need a negative exercise to get the numbers right [220 reps] 11 sets of 20 reps TGU’s – guys 16kg, girls 8/10kg[160 reps] 10 sets of 16 reps pick any one of these… DeepBoxSquatJumps [guys 16kg, girls 8/10kg], TheNick(weighted ScissorJumps 2x12kg, girls 2xkg), BurpeeBoxJumps[-15 reps] 15 reps of negative weighted pullups[365 reps] We started

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20111012 – 05h30 – Tabata’s with a twist

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JM + WarmUp (160 club) 20:10 tabata10 rounds of 5 mins with 30s rest between sets Snatches LOAJ LSnatches ROAJ RDouble Jerk/PushPressSnatches LOAJ LSnatches ROAJ RDouble Jerk/PushPress Oh – and this is done wearing those lovely pink hearted gloves (the slippery ones) to work the forearm flexors and improve your grip endurance.Finish with 2min/2min gloves snatches. On the upside – you won’t get any blisters 🙂 HRMax= 174  kcal= 1127 (yes – that’s >1000kcal again in just off an hour)

20111011 – 05h30 – Random Tabata snatches

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JM + WarmUp (160 club) Grab yourself 5 different sized kettlebells.You’re gonna do snatches for 20s, rest for 10s…repeat for 56 minutesYou may not use the same weight on the same hand twice in a row, so you have to randomise which one you use.You’ll want to get 8-10 reps on each set eg. 16L,16R,18L,18R,20L,20R,22L,22R,24L,24R16L,16R,24L,24R,18L,18R,24L,24R,20L,20R,24L,24R,22L,22R,24L,24R16L,24R,18L,24R,20L,24R,22L,24R … 16R,24L,18R,24L,20R,24L,22R,24Letc at an average of 9 reps, it’s ~1000 snatches (roughly 21t of snatches if you lean toward the heavier KBs). HRMax= 170  kcal= 1037 (yes – that’s >1000kcal in 56mins without the run)