JM + WarmUp (160 club) After the Rannoch100 we need some NO kettlebell training, just to get the body moving without loading the slightly fatigued grip from yesterday.Steve Cotter OH Lunges forwards 40m, backwards 40mSteve Cotter OH Lunges forwards 40m, backwards 40m, but add a scissor jump on every stepSide Stepping Squats forwards 40m, backwards 40mSide Stepping Squats forwards 40m, backwards 40m, but add a squat jump on every step
JM. NO warmup, ‘cos the workout kinda includes that part Wednesday was Megan’s birthday. We did do a similar workout on Wednesday, and it was cool, so we’ll do another variant of that one for today.25-4-1965 47 25, 4, 10+9=19, 65, 47 are the numbers we’ll use 25 sets in a row (of 47s each), 4 rounds, with a 9s rest between each setAfter every 10th one we’ll do some Plyo-Leg work. SwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-R (increase weight after this)Scissor JumpsSwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-R (increase weight after this)Squat JumpsSw2,C2Burpees 4 rounds of this, increasing weight twice on each round, so you’ll get through 8 different
JM + WarmUp (160 club) Intro gets done once Skip 300 reps Squats (bodyweight) 100 reps The body of the workout gets done 3 times Sw2 x32 JackKnifes x16 each side C2 x24 Walking Bridge x24 (only count the one arm) LongCycle x16 per arm Burpees x16 Snatches x24 per arm Pullups x6 The Exit portion gets done once Swings (Alternating) x120
JM + WarmUp (160 club) Today is Megan’s birthday, so in the tradition we have created…25-4-1965 47 25, 4, 10+9=19, 65, 47 are the numbers we’ll use 25 sets in a row (of 47s each), 4 rounds, with a 9s rest between each setAfter every 10th one we’ll do her favourite (Scissor Jumps).SwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-RScJSwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-RScJSw2,C2ScJ 4 rounds of this, increasing weight on each round
Today is the birthday of Rannoch Donald (http://www.facebook.com/rannoch.donald) – the creator of the 100 rep challenge (http://www.facebook.com/100RepChallenge).We decided to do a bit of a birthday workout to honour this fine creation…. with a twist. The 100 rep challenge is simple… One Hundred Repetitions of the activity of your choice, every day. We took a bit of a different approach to make it a 100 rep CHALLENGE of challenges.Instead of 100 reps, which we’ll call a “Rannoch”… we did 100 x Rannoch’s. 100 sets…of 100 reps (=10,000 reps in total) We also made it a fund-raiser – hoping to raise