20110321 – 07h00 – Continuous escalating density & volume

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JM & WarmUp(100club) Basic 12 as a template.Round 1 is 1×10 reps of each of the 12 moves, plus 1×10 burpeesgo up a weight… (escalate the density)Round 2 is 2×10 reps of each of the 12 moves, plus 2×10 burpees (escalate the volume)go up a weight… (escalate the density)Round 3 is 3×10 reps of each of the 12 moves, plus 3×10 burpees (escalate the volume)go up a weight… (escalate the density)Round 4 is 4×10 reps of each of the 12 moves, plus 4×10 burpees (escalate the volume)go up a weight… (escalate the density)Round 5 is 5×10 reps of each

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20110319 – 07h00 – Jerk Specific Drills

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JM & WarmUp(160club) Jerk specific drills for time on an escalating densitySets of 17 stations with 2 of each of (8,10,12,14,16,18,20,22,24) 1) DBL rack & Hold2) DBL rack & Hold + “HAKA” [courtesy of #SeanTemple(FLUX)]3) DBL rack & Jerk Specific Squats4) DBL rack & Chest Bumps HRMax=157  kcal=997

20110318 – CHALLENGE FRIDAY – The “333 (King Leonidas was a pussy) workout”

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A modified version of the 300 Sparta movie workout by our very own Kabelo(2) & Adham. The weights are GUIDELINES – adjust to suit your own ability!! For time…50 Burpees50 Pullups50 Box Jumps50 Floor wipers (with 60kg on the bar – girls 30kg)50 Deadlifts (60kg – girls 30kg or 40kg)50 C+P (16kg- girls 10kg or 12kg)33 TGU’s (16kg- girls 10kg or 12kg) Record your times on the board (just for fun) also remember – Monday 21st March is a public holiday. As usual, we will work on the Saturday schedule.There will be only 1(one) class at 07h00-09h00 on Monday

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