20120114 – 07h00 – Kabelo Mabalane’s Birthday (belated) workout
JM + WarmUp (160 club)
Kabelo 15-12-1976 is 35. He was up on Mount Aconcagua on his actual birthday, and today was the first chance we had to celebrate with him.
So….
KB:Rest:BodyWeight:Rest
76:19:35:15 using the basic-12 KB template.
The KB exercise is from Basic-12 [Sw2h,SwL,SwR,SwA,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,C+Pp/J-L,C+Pp/J-R]
The BodyWeight is one of these 35 exercises….
Double-KB
Static Hold OH
Jerk Specific Squat
Squat Press (Thruster)
Renegade Row
KB-LeapFrog forward/backward
KB-LeapFrog sidewards
Double Swings
Double Cleans
Double Jerks
Single-KB & BodyWeight
Static Hold OH L
Static Hold OH R
Pushups
Sprawl
KB-tapout
KB-SideJump
Mountain Run
Mountain Jump
Goblet Squat
Scissor Jumps
SwingSquat
KB-crunch
KB-woodchop
Russian Twist
TableTop
DragonLunge L
DragonLunge R
DragonLunge ISO L
DragonLunge ISO R
Tuck Jumps
Burpees
InchWorm
Bridge Left
Bridge Right
Bridge Strict
Bridge Reverse
35 sets – One from Basic-12, then randomly choose one from the 35-list.
The Basic-12 gets done ~3 times (leave out the Sw2h on the last set to make it 35 instead of 36)