20100109 – 07h00 – VO2010max

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JM & Warmup(100club+200club) Grab 2 size KB’s (eg 16kg, 20kg).PpL(16kg) 60s,PpL(20kg) 60s,SqBw 30s(=2.5mins). repeat R. 3x5min sets of each = 15 minsSnL(16kg) 60s,SnL(20kg) 60s,SqBw 30s(=2.5mins). repeat R. 3x5min sets of each = 15 mins Add one heavier KB so you have 3 size KB’s (eg 16kg, 20kg, 24kg).PpL(16kg) 20s, rest 10s, PpL(20kg) 20s, rest 10s, PpL(24kg) 20s, rest 10s(=90s). repeat R. 7x3min sets of each = 21 mins Go heavier than your max size KB above (eg 32kg)Sw2h – 20s, rest 10s. 2mins on, 30s rest – 3 sets 2010 bridge (20s walking, 10s static) – 3mins total HRmax=170bpm,

20100108 – 07h00 – KettleStein

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JM & Warmup – wedo the 100club 3 times to start the day gently The set consists of PpL,SnL,PpR,SnR. 3 different size KB’s (eg 12,16,20) using “The Rammstein” principle of increasing time per set.Round 1: 30s on each = 2min round. 30s break, then next KB. repeat for last KB.Round 2: 45s on each = 3min round. 45s break, then next KB. repeat for last KB.Round 3: 60s on each = 4min round. 60s break, then next KB. repeat for last KB.Go up in weight (eg 16,20,24kg)Round 4: 30s on each = 2min round. 60s break, then next KB.

1000 snatches (1 hand)

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Based on the 1000-rep challenge. (If you aren’t familiar with this, it’s simple. Do 1000 snatches without putting down the kettlebell. You can change hands as often as you like. Rest position is the lockout at the top of the snatch) For the proposed version, I want to do 1000 reps with the same hand. My suggestion is a 12kg kettlebell. I thought maybe even allow a racked rest position as well as the overhead lockout. I did test if it was even vaguely possible, using the LastManStanding workout trial run

1000 pullups

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This is one we plan to do as a charity drive. We want to get some corporate sponsors to pay a rate per pullup. They’d sponsor an individual say R2/pullup, and hopefully raise say R2000 for the nominated charity. Guys are aiming for 1000 reps, girls for 500. We’ve done a “how many pullups can you do in 1 hour?” and the best score there was 363. There’s a dramatic slowing down after the first 30 mins, so I expect this would take about 4-5 hours to complete. Probably a week of recovery from the stiffness too, but hey,

20100106 – 18h45 – Alternating (2:1)

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JM & WarmUp(150club) A similar workout to the morning (which was KB’s 1min, skip 1min, repeat for 50mins). My calves hurt, and the skipping provides too much of a cruise, so we’ll go shorter, but harder. More kettlebells, less skipping. Kettlebell L 1min, Kettlebell R 1min, Skip 1min. (eg. SwL, SwR,skip, CL,CR,skip…etc). Start light, and go heavier ASAP if you can. HRMax=176bpm. 782kcal. More time (6%) in the red zone than the previous workout (1%). The dip before the 24kg was ‘cos I had to fix the music, so I missed out an entire round.