20110111 – 05h30 – pyramids with TGD

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JM + WarmUp (160 club) Simple stuff. 20kg pyramid of KB + 1xReverse TGU (ie, you start at the top, then descend and get back up to an OH lock position) each time1) Snatches2) Presses so…to clarifySnL x1, TGD-L x1, SnR x1, TGD-R x1SnL x2, TGD-L x1, SnR x2, TGD-R x1SnL x3, TGD-L x1, SnR x3, TGD-R x1ONLY the Snatch/Press numbers change. The TGD is ALWAYS x1 Do 1-10-1 on Sn & then on Pp(you only do 10 once. 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1) HRMax= 164  kcal= 916

20110110 – 05h30 – Hi-Lo-rest

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JM + WarmUp (160 club) 40s KB(Hi), 30s KB(Lo), 20s RestOn the Hi KB, you do basic12, so there’s 12 setsOn the Lo, you do snatches… fast!1) Hi=20 Lo=122) Hi=24 Lo=12 (scrap the heavy KB in favour of a heavier one)3) Hi=24 Lo=16 (scrap the light KB in favour of a heavier one) HRMax= 166  kcal= 950

20110108 – 07h00 – 40:30:20 x12

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JM + WarmUp (160 club) 40s KB, 30s Bw(a), 20s Bw(b). NO rests till after all 12 sets1) a. Basic12, b. SqBw, c. SprawlHoldAtTheBottom (20kg)2) a. Basic12, b. EW, c. Pushups (24kg)3) a. Basic12, b. TacFitCrab, c. Situps (28kg) 5 laps (=1 mile) Tabata Presses GS (1 hand change)8 sets per hand of 20s PpL, 10s rest. After all 8 are done on one side, rest 20s and switch hands.3 sets 24kg, 3 sets 28kg, 2 sets 32kg HRMax= 166  kcal= 1125

20110107 – 05h30 – Shuttles & Squats

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JM + WarmUp (160 club) 16 markers (all kettlebells) – girls 10’s & 12’s, guys 16’s & 20’sSetup is 1st bell at 2m, then every 1.75m (the floor tiles are this long, so we use the natural measuring system provided).Start at point zero, run to 1st KB, do 8xSwL, then return to zero and do 1x SqBw. Same to 2nd KB…etc (all SwL till you’ve covered each KB)The repeat with SwR, CL, CR, PpL, PpR I thought we’d manage SnL, SnR, C&P-L, C&P-R, SwA and Sw2h, but there was no ways we could get that far.Total 768 KB reps,

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