20110819 – 05h30 – The Nick

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) Special thanks to @NicholasCharles (we don’t love him anymore after this workout) for the idea Scissor Jumps… weighted (2xKB)… escalating density – this is gonna hurt!8..10..12..14..16..18..20..22..24..22..20..18..16..14..12..10..8kg1) 6 jumps on each2) 8 jumps on each3) 10 jumps on each4) 12 jumps on each In all, it’s 612 scissor jumps with an average of 31kg of load which translates to 19008kg of scissor jumps.Say HELOOOOOO to your glutes! Thanx Nick! (bastard!!!) HRMax= 170  kcal= 972

20110818 – 05h30 – 50/50

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) 50s Double Press/Jerk… 50s rest/recoverYou should manage 10 reps in a set. Aim for higher!Every 10 sets, take an extra 50s rest, and then either go up in weights, or in reps.We worked on 2×16 (10 sets – 12reps/set), 2×18 (10 sets – 12reps/set), 2×20 (5 sets – 11reps/set), 2×22 (3 sets – 10reps/set), 2×24 (2 sets – 7/8reps/set) 395 Jerks in all HRMax= 176  kcal= 880

20110817 – 05h30 – Abs/Legs/Core

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) A) Get Up Situps (racked/heavy)    15+15Evil Wheel    15Hamstring snatch drill    15+15Walking Bridge/Doug(Feet On The Ball)    15 B) SpiderMan Crawl/Lizard Walk    40 metres C) Double Press/Jerk    15 Do A)…then B)…then A)…etcThrow in C) anytime you like HRMax= xxx  kcal= xxx

20110816 – 05h30 – LEGS

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) A) Deep Box Squats    12Deep Box Squat Jumps    12Hamstring snatch drill    12+12HiBox StepUps    12+12 B) Steve Cotter Lunges O.H    40 metres C) Snatches    12 Do A)…then B)…then A)…etcThrow in C) anytime you like HRMax= xxx  kcal= xxx