20100503 – 05h30
JM + WarmUp10 Use Basic 10 as the template. For every 10 reps with a KB, do 1 pullup20kg:15mins 10+124kg:12mins 6+232kg:10mins 4+340kg:6mins AMAYCD of each GetUpSitups – L/R – 5mins 40kg HRMax= zzz kcal= yyy
20100310 – 18h45 – Psycho GS
JM & WarmUp Time for one of those looney workouts we do from time to time.I told everyone we’d do the “Last Man Standing” workout. Do whatever exercise you want for a minimum of 1 minute. Then, optionally change hands and/or exercises… BUT… no resting between exercises. You just do the next one…and the next one…etc I wanted to see if it was possible to do a 1 hour timed set without changing hands.After the 1st 5 mins where I did SwL, CR, Cl, SwR, SwA… followed by… 60 mins of LC-RAdmittedly I only used a 12kg, but it
Plyometrics
plyometric exercises are explosive high impact bodyweight type stuff, like burpees, box jumps, clapping pushups, alternating jumping lunges etc. They’re fun!
Question
What is plyometric??
20100417 – 07h00 – Cardio Core mix
JM & WarmUp(160club) Sw2h + legwork in sets of 10. SqBw, Lunges, DragonLunges etc BearWalk + plyometric + SnL 10 + SnR 10 (20kg)LizardWalk + plyometric + PpL 10 + PpR 10 (24kg)LizardWalkWithPushup + plyometric + CL 10 + CR 10 (28kg)PpL 5 + PpR 5 + pullup (32kg) Some technical work on the snatch (preventing the wrist thump & torn hands based on Steve Cotters recent videos) BrS 3m HRMax= xxx, kcal= yyy