20110212 – 07h00 – ala Steve Cotter Jerk drills

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) Using recently acquired knowledge from the IKFF CKT course, we’ll do a Steve Cotter inspired workout using drills which improve double KB jerk technique/conditioning.6 rounds of 14m each, with 1m rest between rounds. 36s on the KB’s, and then 24s on the BodyWeight exercise1) Double KB racked position & Hold (2x18kg); BrW (Walking Bridge)2) Double KB Jerk specific squat (2x20kg); BrS (Strict Bridge)3) Double KB chest bumps (2x22kg); PushupHold (at the bottom)4) Double KB body bumps (2x24kg); E/W (EvilWheels)5) Straight Legged deadlifts (hamstring work) (1x28kg); BrRev (Reverse Bridge)6) 1-Legged DeadLifts (1×32+kg – increase weight

20110211 – 05h30 – High benches and legs

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) A nice circuitHigh Box stepups (30″-32″)Bulgarian bags (hammerthrow circles)DeepBoxJumpSquatsScissorJumps(aka JumpingAlternatingLunges)EvilWheelsPistols 12 sets of 30s Left, 30s Right, 10s rest – 4 rounds6 sets of 40s Left, 40s Right, 20s rest – 1 round (harder/higher/heavier,faster since it’s the last one) HRMax= 144 kcal= 544

20110210 – 05h30 – Bulgarian invasion

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) Some work with Bulgarian bags SpinsWeighted Squats (Bag over your shoulders)Weighted Situps (Bag over your shoulders)Weighted Bridge (Bag over your hips)40s work, 10s rest – 24 rounds Then Snatches L/R Bag spins L/R 30s:30s for 2 sets of each – 4 roundsBridge – weighted, then unweighted 30s/30s for 2 of each – 2 rounds HRMax= 150 kcal= 561

20110209 – 05h30 – Ladders

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) A simple ladder where basic KB exercises go up by 1 rep every round, but add in a single TGU on each arm to finish the round1x…SwL, SwR, CL, CR, PpL, PpR, SnL, SnR, C+P-L, C+P-R, then 1 TGU-L, 1 TGU-R2x…SwL, SwR, CL, CR, PpL, PpR, SnL, SnR, C+P-L, C+P-R, then 1 TGU-L, 1 TGU-R3x…SwL, SwR, CL, CR, PpL, PpR, SnL, SnR, C+P-L, C+P-R, then 1 TGU-L, 1 TGU-Rkeep adding one till you run outta time

20110208 – 17h30+18h45 – TRIPLE PSYCHO’s R us… the continuation

/ Old Workout Logs/ 0 comments

JM – NO warmup Challenge day – extended: How many BURPEES can you do? (in 1 hour)We did this session again, to see if the score from earlier could be matched or beaten. Best scores… Men: 470 Ladies: 330 Then, since we’re THAT close to 1001, we may as well finish up and cross that puppy off the list as well.In all…1) 443 2) 442 3) 116 (to make up 1001 in 2h19m45s).(Mens)1) 405 2) 319 (to make up 724 in 1h40m) (Ladies) Correctly paced, I think we could get 1001 in under 2hrs. HRMax= 175/166 kcal= 1029/276kcal(for all