20101231 – 07h00 – The RAMMSTEIN 2010 year end session

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JM + WarmUp (160 club) It’s become a tradition that we do “The RAMMSTEIN” as the last workout of the year.There’s 5 sites, each with 4 exercises. You work on each exercise within a site till you have done all 4, then a short break and move to the next site. Once you’ve done all the sites, you skip for the equivalent amount of time of one sites rotation.That’s round 1. Round 2 – increase the time on each exercise, and also on the skipping. Round 3 – increase the time again. A) SnL, BrW, SnR, BrSB) CL, SwA,

20101230 – 07h00 – ANTIDOTE

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JM + WarmUp (160 club) Yesterday’s workout seemes to have killed everybody’s shoulders, so let’s provide the antidote for that…I’m sure everybody is thinking “Dear GOD, let’s NOT do any shoulder work”…so… logically… We’ll do EXACTLY that – shoulder work!! You gotta work the things to make ’em feel better.Nothing hectic, just some slow heavy grind work as a “recovery” Grab 3 KB’s – Lo, Mid, HiLo 3x Pp(L/R) 3x EW, Mid 2x Pp(L/R) 2x EW, Hi 1x Pp(L/R) 1x EWLo 4x Pp(L/R) 4x EW, Mid 3x Pp(L/R) 3x EW, Hi 2x Pp(L/R) 2x EWLo 5x Pp(L/R) 5x EW,

20101229 – 05h30 – Asymetric Core OH

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JM + WarmUp (160 club) 45:15 (work:rest) for 4 sets, then extra 30s rest, then repeat.2 KB’s Lo & Hi (16kg & 32kg) Bearwalk=BWLizardwalk=LWPushup=Pu BW, PpL (Lo), BW, PpR (Lo)BW, PpL (Hi), BW, PpR (Hi)LW, PpL (Lo), LW, PpR (Lo)LW, PpL (Hi), LW, PpR (Hi)LW+Pu, PpL (Lo), LW+Pu, PpR (Lo)LW+Pu, PpL (Hi), LW+Pu, PpR (Hi)LW+Sn, PpL (Lo), LW+Sn, PpR (Lo)LW+Sn, PpL (Hi), LW+Sn, PpR (Hi)LW+Bp, PpL (Lo), LW+Bp, PpR (Lo)LW+Bp, PpL (Hi), LW+Bp, PpR (Hi) BW 40m, LW 40m, LW+Pu 40m, LW+Bp 40m HRMax=164 kcal= 807

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