20110708 – 05h30 – total=48

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) 1. Pushups:Presses2. Snatch:[Burpee or pullups]3. 2H-swing-squat:[TuckJump or KB-halo]4. Alternating-Lunge-Swings:[ScissorJumps or SwingUps]5. C+P(single):GuS-OH6. DoubleCleans:WeightedSitups(DoubleKB)7. DeepBoxSquatJumps:Double Press/Jerk8. Standing-1H-Row or O.H-squats:KB-burpee9. Double-KB-squats or DoublePress/Jerk:Double Snatch On each of 1-9, do 48 reps in total – and you can only change exercises once. (ie you cant do 10+12+2+24 and switch back and forth between exercises)You can, for example, do all 48 pushups and zero presses, or 24 of each, or zero pushups and 48 presses etc HRMax= xxx  kcal= xxx

20110705 – 05h30 – Compounding Shuttles with squats

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) 4 stations on the big arena – using basic10 template and SqBwthe +16 always means bodyweight squats16——–>24[+16]16—————->16[+16]16—————————->8[+16]16————————————>0[+16] So, for clarity sake – on round 1 you do 2-handed swings16x Sw2h at the zero position…then move to position 1 (with your KB) – do 24 reps (of Sw2h) +16 SqBw,return to position zero and do 16x Sw2h at the zero position…then move to position 2 (with your KB) – do 16 reps (of Sw2h) +16 SqBw,return to position zero and do 16x Sw2h at the zero position…then move to position 3 (with your KB) –

Read More

20110702 – 07h00 – Brad’s Birthday class

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) Brad turned 44 – born on 30/6/196730 exercises, 44 reps of eachBridge 67s, rest 19s, x6 roundsSwings (L + R + 2hands + Alternating + doubles)Clean (L+R + doubles)Press (L+R + doubles)Snatch (L+R + doubles)SeeSaw PressPushupsSitupsDragon LungesLunges (L+R)Squat(Bodyweight)Squat(Goblet)Squat Press (single and doubles)Renegade RowsTGU’sWindmillsKB LeapFrog