20101228 – 05h30 – OH sets escalator

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JM + WarmUp (160 club) Only overhead moves, so Sn, Pp, C+Pp. A 20:10 Tabata, but instead of changing the number of working seconds up each time, we change the number of rounds in the cycle. We start with 8 (4 sets on each hand) – alternating 1 set L, 1 set Rthen 10 (5 sets on each hand)then 12 (6 sets on each hand)then 14 (7 sets on each hand)then 16 (8 sets on each hand)then 18 (9 sets on each hand) then 20 (10 sets on each hand) – but on this one…either…Go up a weight and

20101227 – 07h00 – 36:12

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JM + WarmUp (100 club + 200 club) 4 kettlebells: Lo,Mid,Hi,Hi+ (16,20,24,28)Work for 36s, rest for 12sBasic 12 as the template, each of the 12 exercises on all 4 of the weights, for 36s each, resting 12s between weight changesRest for 20s bonus, then next exercise eg.1) Sw2h 16kg 36s, rest 12s, Sw2h 20kg 36s, rest 12s, Sw2h 24kg 36s, rest 12s, Sw2h 28kg 36s, rest 12s+20s2) SwL 16kg 36s, rest 12s, SwL 20kg 36s, rest 12s, SwL 24kg 36s, rest 12s, SwL 28kg 36s, rest 12s+20setc AbWork90s GuS-L – use each of the weights for 1 rep till

20101225 – 07h00 – XMAS day!!!

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JM + WarmUp We shall celebrate the birthday boy… 25/12/2010Numbers are 10 12 20 25 We start with an extended warmup100 club (10 of each)120 club (12 of each)200 club (20 of each)250 club (25 of each) Now a mixed KB/Bw setup using the numbers as timesBasic 12 template, 20 sets of 25s:12s:10s (KB:Bw:rest)1) Bw=Bp, KB=20kg2) Bw=SqBw, KB=20kg3) Bw=Pushups, KB=24kg4) Bw=GuS, KB=32kg swings HRMax= 168 kcal= 1366

20101224 – 05h30 – tis the morning of xmas eve…

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JM + WarmUp (160 club) A nice chilled Friday workout *evil grin*every 50s do …1x TGU… 1x pullup… 1x Bp… 1x EWwait for the remainder of the 50s to tick by…repeatyou’ll find this remainder is about 3s 🙂 20 cycles, then a 1m rest3 rounds 1) L…R…L…R…L… (20kg)2) All L (24kg)3) All R (24kg) HRMax= 156 kcal= 804

20101223 – 18h45 – OH weight escalator

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JM + WarmUp (160 club) Only overhead moves, so Sn, Pp, C+PpEach round is 10 cycles of x:10Work for x seconds, rest for 10 seconds. We add 1s to the work part every roundYou can’t repeat exercises, so you must cycle through each of the 3 OH moves. Once you’ve done all 3 – go up a weight. 15:10 x10, then rest 30s extra16:10 x10, then rest 30s extra17:10 x10, then rest 30s extra18:10 x10, then rest 30s extra19:10 x10, then rest 30s extra20:10 x10, then rest 30s extra21:10 x10, then rest 30s extra22:10 x10, then rest 30s extra23:10