20091001 – 05h30 – Lots

/ Old Workout Logs/ 0 comments

JM & WarmUp Get yourself lots of KB’s of different sizes. eg 12,16,20,24 Start on the lightest – P/PP x6, then up a weight-down a rep…etc till u get to 3 on the heaviest Round 1: repeat the above 3x on (L), then again on (R) Round 2: (L),(R),(L),(R),(L),(R) Round 3: (R),(L),(R),(L),(R),(L) Round 4: reverse the order heavy-light: (L),(L),(L),(R),(R),(R) Round 5: reverse the order heavy-light: (L),(R),(L),(R),(L),(R) repeat the entire process with SN’s Walking bridge as long as possible. YAY! we’re finally up to 5mins  

20090929 – 05h30 – 10,20,30

/ Old Workout Logs/ 0 comments

JM & WarmUp (but only up to the cleans) 2 sized KB’s – 16kg & 20kg the sequence is 10, 20, 30. 10xExerciseOfTheMoment(light weight), 20xExerciseOfTheMoment(heavy weight), 30xExerciseOfTheMoment(NO weight). Round 1: SW(2H)x10,SW(2H)x20,BWSQx30 Round 2: SW(L)x10,SW(L)x20,LungeForward(L)x30 Round 3: SW(R)x10,SW(R)x20,LungeForward(R)x30   Round 4: SW(Alt)x10,SW(Alt)x20,SQ with a step to the Left-SQ with a step to the Right x30 Round 5: C(L)x10,C(L)x20,DragonLunge(L)x30 Round 6: C(R)x10,C(R)x20,DragonLunge(R)x30 Round 7: GobletSQ x10(lightWeight),BWSQx20,GobletSQ x30(heavyWeight),BWSQx40 Round 8: GetUpSitup(L)x10(light Weight), GetUpSitup(L)x20(heavyWeight), GetUpSitup(L)x30(noWeight) Round 9: GetUpSitup(R)x10(light Weight), GetUpSitup(R)x20(heavyWeight), GetUpSitup(R)x30(noWeight) Round 10-11: Bridge(L) 10s,Bridge(elbows) 20s,Bridge(walking) 30s (twice) Round 12-13: Bridge(R) 10s,Bridge(elbows) 20s,Bridge(walking) 30s (twice) I think that was it – maybe more

Read More

20090928 – 05h30

/ Old Workout Logs/ 0 comments

JM & WarmUp The kettlebell leapfrog exercises again for those who havent yet felt the thrilling burn. We add in a few new variations for fun. Alternating sets of walking bridge (1min) strict bridge (1min) for as many minutes as you can handle. Weighted Pullups to finish