20091114 – 07h00

/ Old Workout Logs/ 0 comments

JM & WarmUp – nice, gentle 25reps on each of the basic 10 from 100club A series of leg/bum exercises in sets of 10. BWSQ, ForwardLunges, BackwardLunges, ForwardDragonLunges, BackwardDragonLunges Now we mix the 10 basics with the legwork SW(2H) x25, BWSQ x25, SW(L) x25, ForwardLunges x25, SW(L) x25, BackwardLunges x25, SW(Alt) x25, Goblet SQ x25, C(L) x25, ForwardDragonLunges(L) x25, C(R) x25, ForwardDragonLunges(R) x25, P/PP(L) x25, BackwardDragonLunges(L) x25, P/PP(R) x25, BackwardDragonLunges(R) x25, SN(L) x25, SN(R) x25 A timed set of P/PP – 5mins per arm Abs Pullups More abs (5min bridge – strict,L,R,walking,strict – 1min on each)

20091112 – 05h30 – 1to10to1

/ Old Workout Logs/ 0 comments

JM & WarmUp SW(L),C(L),P/PP(L),SN(L) – SW(R),C(R),P/PP(R),SN(R) – 1 of each then 2 of each… up to 10 of each…then back down to 1 of each again. In total this is 800 reps. Kudo’s to Thomas who did the whole sequence with the 20kg (that’s 16tons of workload – a pretty impressive way to start the day!)   We finish with some heavy P/PP in 3-5 sets of 3 reps per side, and then some heavy deadlifts (max was 152kg). A quick 3min strict bridge too.

20091111 – 05h30 – Circuit

/ Old Workout Logs/ 0 comments

JM & Warmup Big group, so we’ll optimise the space. Work in 4 groups.Set up 4 lines, each line represents a station.1min at each station = a 4min round with 1min rest. The Doug (bridge with feet on a ball), BWSQ, Lunges, Any-KB move you fancy(work heavy). 5 rounds The Doug II(only one leg on the ball),weighted Dragon-lunges, KB-tapout,KB-move(even heavier) 6 rounds Circle of friends with 5xP/PP. Same arm for 1st half, then change for 2nd half. bridge,walking-bridge,bridge,walking-bridge,bridge 5x1min

20091110 – 05h30 – Core

/ Old Workout Logs/ 0 comments

JM & Warmup 3 sets of P/PP(10/10) & GetUp situps (10/10) 20kg repeat 24kg Full TGU’s (10/10) P/PP(10/10) & GetUp situps (10/10) 32kg Circle of friends – random weights 20kg-48kg – 10xSW(2H) on each. GetUp situps 32kg (5/5) Stretch to finish

20091109 – 05h30 – Cardio

/ Old Workout Logs/ 0 comments

JM & Warmup (100club) Repeat 200club sequence – add speed. Grab a rope and a 20kg – 1min on each of these…. SW(2H), skip, SW(L), skip, SW(R), skip, SW(Alt), skip, C(L), skip, C(R), skip, P/PP(L), skip, P/PP(R), skip, SN(L), skip, SN(R), skip Now a 24kg – do it again – reverse the sequence (SN,P/PP,C,SW) Some abs and a stretch to finish