20091216 – 07h00 – Birthday Boyz
OK, it was my birthday last friday (44) and Kabelo’s (33) yesterday – so I guess we’ll use the 44,33,22,11 pattern for this workout.
JM & 200club
Grab various sized KB’s
eg 12kg #1, 16kg #2, 20kg #3, 24kg #4, 28kg #5, 32kg #6
Sw2h: 44 reps #1, 33 reps #2, 22 reps #3, 11 reps #4
SwL: 44 reps #1, 33 reps #2, 22 reps #3, 11 reps #4
SwR: 44 reps #1, 33 reps #2, 22 reps #3, 11 reps #4
SwAlt: 44 reps #2, 33 reps #3, 22 reps #4, 11 reps #5
CL: 44 reps #2, 33 reps #3, 22 reps #4, 11 reps #5
CR: 44 reps #2, 33 reps #3, 22 reps #4, 11 reps #5
SqG: 44 reps #2, 33 reps #3, 22 reps #4, 11 reps #5
Now the hardcore one (go backwards on the no. of reps, just to shock the system. Also, the last 11 reps get done with an even heavier KB to break the descending rythm)…
PpL: 44 reps #5, 33 reps #4, 22 reps #3, 11 reps #6
PpR: 44 reps #5, 33 reps #4, 22 reps #3, 11 reps #6
Everybody LOVED this concept! 
Deep box-Sq with max weight (eg 120kg) – 4reps is ideal, but do as many as you can
PS. the workout last night was very similar, but we didn’t do the backwards/hardcore Pp at the end, just a normal sequence like the ones higher up. However, we did end with a good blast. 44 reps Sn #3, 33 reps Sn #4