OK, it was my birthday last friday (44) and Kabelo’s (33) yesterday – so I guess we’ll use the 44,33,22,11 pattern for this workout. JM & 200club Grab various sized KB’seg 12kg #1, 16kg #2, 20kg #3, 24kg #4, 28kg #5, 32kg #6 Sw2h: 44 reps #1, 33 reps #2, 22 reps #3, 11 reps #4 SwL: 44 reps #1, 33 reps #2, 22 reps #3, 11 reps #4 SwR: 44 reps #1, 33 reps #2, 22 reps #3, 11 reps #4 SwAlt: 44 reps #2, 33 reps #3, 22 reps #4, 11 reps #5 CL: 44 reps #2,
After training we all met up at Kaldi’s, Fourways mall (Upper level, opposite CNA) for breakfast & coffee to celebrate an awesome year of training. Special thanks to Mark & Bianca for the awesome hospitality. Thank you to everyone for your support this year!
JM & WarmUp So, being a bit foolish I dropped something on my foot (no points for guessing what) and I can’t train. Wherever possible, we’ll do a bunch of things that require you to only use one leg (as if I was training). 1L presses, cleans. Partner pistols, 1L-DL etc. Getup situps, weighted situps. Pushups & BrS with one foot resting on top of the other. Pullups. Floor presses (single & double). Also some deep squats on the boxes.
JM & Warmup (200club) 2xKB – #1 light, #2 non-so-light, #3 even-less-light (eg 12kg, 16kg, 20kg), #4 heavy (eg 40kg) SnL #1 for 2min, SnL #2 for 2min, SnR #1 for 2min, SnR #2 for 2min (total 8mins) SqG #1 2min, #2 2min, BwSq 2min (total 6mins) PpL #2 for 1min, PpL #3 for 1min, PpR #2 for 1min, PpR #3 for 1min (total 4mins) BrS, BrL, BrR, BrS, BrL, BrR, BrS (total 7mins) Pullups (10 for girls, 20 for guys) Sw2h, SwL, SwR, SwA (1min ea on #2), Sw2h, SwL, SwR, SwA (1min ea on #3), Sw2h 1min
JM & Warmup SnL 100, SnR 100 – 12kg CL 200, CR 200 – 16kg PpL 100, PpR 100 – 20kg Circle of friends – DL & Sw Lots of BrS, BrL, BrR etc