20110122 – 07h00 – The 300 revisited & some 90s timed sets

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) Another version of the 300 (The 300 – very simple – 50+10, 40+20, 30+30, 20+40, 10+50 = 300 reps)2 exercises – the reps of the one go up by 10 while the other goes down by 10We will do Snatches & SquatJumps for this one Then 50s KB, 40s BrW – 4 sets in a row, then rest 30s between rounds. 4 rounds1) Snatches L L R R2) Snatches L L R R3) Presses L L R R4) Presses L R L R Heavy swings (48kg)Sw2h 10,rest,11,rest,12,rest,13,rest,14,rest,15,rest,20,rest,25(56kg),rest…. Then either go up in weight and

20110121 – 05h30 – 300’s

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) A gentle friday session.2 exercises – the reps of the one go up by 10 while the other goes down by 10 – together they add up to 60 reps. The 300 – very simple – 50+10, 40+20, 30+30, 20+40, 10+50 = 300 reps 1) Sw2h + SqBw2) SwL + LungeL3) SwR + LungeR4) SwA + DragonLungesAlt 1200 moves in total (600 swings, 600 squats/lunges) HRMax= 147 kcal= 650

20110120 – 05h30 – Hundred clubs+

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) Grab your favourite working weight.(20kg)1) 10 reps of each of the basic 10 moves (100club) plus 10 SqBw2) 12 reps of each of the basic 10 moves (120club) plus 12 SqBw3) 14 reps of each of the basic 10 moves (140club) plus 14 SqBw4) 16 reps of each of the basic 10 moves (160club) plus 16 SqBw5) 18 reps of each of the basic 10 moves (180club) plus 18 SqBw6) 20 reps of each of the basic 10 moves (200club) plus 20 SqBwGo up a weight (24kg)7) 10 reps of each of the basic

20110119 – 05h30 – A few “gentle” Tabata’s

/ Old Workout Logs/ 0 comments

JM + WarmUp5 Tabata 20:10 for 10 sets (5m) on each of ..C,Pp,Sn,C+P Then increase the “rest” to 15s, but make it an active rest – ie. do SqBw for 15srepeat the above pattern of C,Pp,Sn,C+P Make it an VERY active rest – ie. do SqG for 15srepeat the above pattern of C,Pp,Sn,C+P (just 8 sets of each)

20110118 – 05h30 – Steve Cotter’s B/D session

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) It was Steve’s birthday yesterday. Born in 1970…he’s 41so we’ll have a little session in his honour. Work 41s, rest 19s – 70 setsMixture of presses and snatches (since he likes OH moves). I went easy on the one side (hence the low and probably not representative numbers on HRM/kcal) HRMax= 156 kcal= 686