20110106 – 05h30 – Bounding Burpees – psycho KBSA style

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JM + WarmUp (160 club) A twist on the bounding burpees clip I saw on YouTubeWe set up 16 “markers” (strange how they’re all kettlebells – I wonder why??) 1) Do a “2L bounding jump” between markers2) Do a “1L bounding jump” between markers (alternate between L/R)3) Do a “2L bounding jump” between markers. Land, do a Burpee (hence the name – bounding Burpees)4) Do a “1L bounding jump” between markers. Land, do a 1L-Burpee (alternate between L/R)5) Do a “2L bounding jump” between markers. Land, do a Burpee, and add in 5 reps of [Sw, C, Pp, Sn].

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20110105 – 18h15 – Speed & Tension v2

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JM + WarmUp (160 club) A twist on a Tabata[KB] 20s, 1 slooooow pushup which should take 10s (we allow 12s so u can get down onto the floor without loosing any time), rest 8s1) 20kg [KB]=Sn 16 sets2) 20kg [KB]=Pp 16 sets3) 24kg [KB]=SqPp 16 sets4) 24kg [KB]=SqSn 16 sets

20110105 – 05h30 – Speed & Tension

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JM + WarmUp (160 club) A twist on a Tabata[KB] 20s, 1 slooooow pushup which should take 10s (we allow 12s so u can get down onto the floor without loosing any time), rest 8s1) 16kg [KB]=Sn 20 sets2) 20kg [KB]=Sn 20 sets3) 24kg [KB]=Sn 20 sets HRMax= 163  kcal= 704

20110104 – 05h30 – Bridging for Doug

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JM + WarmUp (160 club) In his esteemed absence… but at his suggestion, we’re gonna do a LOT of bridges20kg: BrS 1m, KB(basic12 as template) 36s, rest 10s (12 sets from basic12)24kg: DgS 1m, KB(basic12 as template) 45s, rest 10s (12 sets from basic12) HRMax= 150  kcal= 490