20110117 – 05h30 – triple Zuzana from bodyrock.tv

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JM + WarmUp (160 club) Zuzana from www.bodyrock.tv posted a “Swimming In My Own Sweat Workout”. Thought we’d modify it a little and give it a whirl.# 1. One Arm Sandbag Swing (right arm)10 reps, One Arm Sandbag Swing (left arm)10 reps, Burpees 20 reps# 2. One Arm Sandbag Swing (right arm)10 reps, One Arm Sandbag Swing (left arm)10 reps, Burpees 19 repsetc till you get down to 10 burpees. In all this is 100 reps on each hand of sandbag swings, and 165 burpees We’ll do it differently…Burpees 25, KB left hand 25, KB right hand 25Burpees 24,

20110115 – 07h00 – Leg recovery

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JM + WarmUp (160 club) DeepSquatBoxJumps – 8 repsHamstringSnatchPulls – 8 reps each handBasic8 (SwL,SwR,CL,CR,PpL,PpR,SnL,SnR) – 8 reps of eachHi StepUps (with a kettlebell in each hand) – 8 reps per legPistols (with a rope for balance) – 4 reps per legEW – 8 repsrepeat for rounds 45mins Increase the weight of your KB. Add in …Pushups – 8 repsKB crunches – 8 repsrepeat for rounds 30mins For the final set, use the max weight you can handle. 5 reps of…DeepSquatBoxJumpsHamstringSnatchPullsPushups(slow)EW (slow) HRMax= 166 kcal= 951

20110114 – 05h30 – Friday quick-blast

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JM + WarmUp (160 club) 3 quick and brutal cardio sets.1) 20kg Work 36s(KB – basic12), ActiveRest 24s (SwA) [12m without a rest]2) 24kg Work 40s(KB – basic12), ActiveRest 30s (EW) [14m without a rest]3) 28kg Work 45s(KB – basic12), ActiveRest 30s (SqBw) [15m without a rest] BrS 2m HRMax= 169 kcal= 847

20110113 – 05h30 – EVT DeepSquatBoxJumps, HamstringSnatchPulls & Snatches pyramid

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20110113 – 05h30 – EVT DeepSquatBoxJumps, HamstringSnatchPulls & Snatches pyramidJM + WarmUp (160 club) Using some boxes, do a variation of the EDT DeepSquatBoxJumps/HamstringSnatchPulls goodies that Steve Cotter kindly taught us.BUT…with a twist. Instead of escalating the Density, we’ll escalate the Volume (hence EVT).Take a decent base weight. On the boxes, do…DeepSquatBoxJump(s) “X” repsHamstringSnatchPulls(L) “X” repsHamstringSnatchPulls(R) “X” repsSnatches(L) “X” repsSnatches(R) “X” reps “X” from the EVT – a simple pyramid from 1-10-1 HRMax= 162 kcal= 689

20110112 – 05h30 – Bounding DL’s EDT + extras

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JM + WarmUp (160 club) We set up pairs of KB’s every 6 feet/1.8m. Do a 2 legged bounding jump to land between them, then a DL from the crouched position. Put them down again (so that you are in a crouch), and do the next bounding jump from that position.Next station is a weighted situp (2 racked KB’s. Feet in the handles of 2 more for counter balance)Swings (heavy) x10 repeat the circuit…. a LOT! HRMax= 147 kcal= 590