20120204 – 07h00 – Sbonga’s “Circle of Friends” B/D workout
JM + WarmUp (160 club)
S’bonga Sibiya turned 42 yesterday
The Dates and numbers.. 3-2-1971 42
42:9 work:rest…19 rounds before the break, which is 70/2=35s long
3×2=6 rounds, and there’s 7 exercise choices on the bodyweight/plyo section and 7 on the KB section.
CoF: Randomly place a bunch of KB’s in a big circle. Between each one (for this particular workout) add a mat.
You do one KB exercises for 42s, rest/move to the mat…then one plyo/Bw exercise for 42s…etc
KB:Snatch,C+P/J,Press/Jerk,Cleans,Swings(1H),Swings(2H),Sumo Deadlifts
Plyo/Bw: Scissor Jumps, Squat Jumps, Bridge or Sprawl, Pillar Lunges, Isometric Dragon Lunge(Hold at the bottom), Burpees, Tuck Jumps