20100914 – 05h30 – Core pyramid
JM + WarmUp (160 club) GuS-L (racked), GuS-R (racked), GuS-L (OH), GuS-R (OH), TGU-L, TGU-R, SqGCore pyramid. 1…2…3…4…5…6…7…6…5…4…3…2…1 of each using 24kg HRMax= zzz kcal= yyy
20100913 – 05h30 – Tabata GS
JM + WarmUp (160 club) Tabata 20:10 on same move for several minutes at a timeSwL 10mSwR 10mCL 10mCR 10mPpL 8mPpR 80m HRMax= zzz kcal= yyy
20100911 – 07h00 – Outdoors
JM + WarmUp (160 club) Outdoors. 2x24kgFarmers Walk + Sw2h (x6)Bear Walk + C (x6)Lizard Walk + Pp (x2) Grab a KB of your choice.Subtract its weight from 60 – this gives you the number of reps you will be doing. eg. 24kg -> 36 repsThe weight you have is the number of seconds of rest between sets. eg. 24kg=24s rest between sets.Work for 10 mins doing the required number of reps…then rest for the appropriate number of seconds… switch hands and repeat till time is up Sn 10mC+P 10m HRMax= zzz kcal= yyy
20100910 – 05h30 – Pyramid variation 2
JM + WarmUp (160 club) Light + Medium KB’s (16kg & 20kg)pyramid [Sw C Pp]L L L M M M1’s…2’s…3’s….10…1 HRMax= zzz kcal= yyy
100 x 100rep challenges
I have an idea which will take Rannoch Donalds 100 rep challenge to a new and evil level. How about we do… 100 different 100 rep challenges? (total is 10,000 reps) I will compile a list of suitable exercises and maybe we could get some corporate sponsors to fund a charity day where they pay say R1/rep. Anyone with ideas on potential sponsors please let me know No date selected (yet)…but I guess we better start getting ready – ‘cos once the idea is planted….. well… you all know what’s gonna happen