20110223 – 05h30 – Circle of Doug

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JM + WarmUp (160 club) “The Doug” – bridge with your feet on a ball (adds instability, so the core has to work a bit harder) Place lots of weights in a circle (random order). Work for 30s on the KB, then 30s on the in-betweener exercise. Total of 16mins per round.Rest 45s between rounds. Aim for 4 rounds, which gives you 64mins of work, and 3mins of rest.The KB moves are at your discretion, but in reverse order of preference… Sn, Pp, C+P, C, Sw, DLsumoround 1) KB, The Doug, KB, SqBwround 2) KB, The 1-arm Doug, KB,

20110222 – 05h30 – The NON-hand-shredder

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After all the whining about “My hands are sore” from yesterday’s VO2max workout, I thought we’d do a palm-friendly session today. 10 reps of each of…DeadLiftsSwings(2 hands)Weighted(racked) situps with feet hooked into KB handlesSwings(2 hands)Squats(BodyWeight)Swings(2 hands)Bulgarian Bag spins (10L/10R)Swings(2 hands)…..Increase weight and repeat Also did a PB Trap/Hex bar deadlift 1RM – 208kg HRMax= 149 kcal= 723

20110221 – 05h30 – VO2max snatches x16 x7 EDT

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JM + WarmUp (160 club) VO2max snatch protocol as developed by Kenneth Jay, but we’ll add in a few twists.Work 15s:Rest 15s x16 sets (ie 8mins), then a 30s rest between sets… increase your weight, and repeat 7 sets in all – 14kg,16kg,18kg,20kg,22kg,24kg,28/32kg (for the last one we did a split – 1st 10 sets 28kg, last 6 sets 32kg). HRMax= 173 kcal= 972

20110219 – 07h00 – Club100 TGU’s

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JM + WarmUp (100 club) 100 club + TGU 3L/3R… increase weight… repeat (till you can’t go any heavier)… then start again (till the time runs out).We managed… 12,14,16,18,20,22,24,28,32 and part of 36kg. HRMax was in the 28kg set, ‘cos we could still manage to do the entire 100 without a pause. Once things got heavier, it was kinda difficult to go on without a few seconds rest along the way, which allows HR to plummet. On a high note – this week ranks as the highest HR figures in a loooong time – with 51 mins in the

20110218 – 05h30 – Gentle Core Work

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JM + WarmUp (160 club) Rough week, so we’ll finish with a softy workout.5 rounds of: Bearwalk 40m 2x24kg, Sw2h x10 (32kg), GuS 32kg (racked) 5/5 L/RKB LeapFrog 40m 2x24kg, Sw2h x20 (32kg), GuS 24kg (OH) 5/5 L/RKB LeapFrog sidewards 40m 32 & 24kg, Sw2h x25 (24kg), GuS 32kg (OH) 5/5 L/RBearwalk backwards 40m 2x24kg, Sw2h x30 (32kg), SqG x10 32kg HRMax= 147 kcal= 550