20090925 – 05h30 – Hamstrings

/ Old Workout Logs/ 0 comments

JM & WarmUp Some core/glute/hamstring work. Take 2 heavy KB’s (40kg+ for guys, 24kg+ for girls). Place them next to each other and stand over them like you’re gonna do DBL-SW.Now pick up one and lift it over the other (like a leapfrog sideways) and place it in front of the one on the floor.Repeat till you get to the other side of the gym.Then go back again (keep facing the same way so that the other side of your body is leading on the way back). Do this as fast as you can to hit the cardio system

Read More

20090924 – 07h00 – 50’s

/ Old Workout Logs/ 0 comments

JM & WarmUp10 Same principle as WarmUp10 or 100club, but 50 reps, followed by a 1min bridge. So… SW(2H) x50, bridge 1min, SW(L) x50, bridge 1min, C(L) x50, bridge 1min, P/PP(L) x50, bridge 1min, SN(L) x50, bridge 1min, Windmill(L) x50, bridge 1min, SW(R) x50, bridge 1min, C(R) x50, bridge 1min, P/PP(R) x50, bridge 1min, SN(R) x50, bridge 1min, Windmill(R) x50, bridge 1min, SwingUps x50, bridge 1min

20090923 – 05h30 – Slow & Heavy

/ Old Workout Logs/ 0 comments

JM & WarmUp10 Ladders of 1,2,3,4,5 reps – 3 sets on each. Presses, waiter presses, BU presses etc. Half GetUps (just the ab component) Bridge & Windmills to finish

20090922 – 18h45 – DBL escalator

/ Old Workout Logs/ 0 comments

JM & WarmUp8 (no snatches) Grab 2xKB – 1x16kg, 1x20kg. With the 16kg…1xSW(L),1xC(L),1xP/PP(L),1xSN(L)…1xSW(R),1xC(R),1xP/PP(R),1xSN(R)… With the 20kg…1xSW(L),1xC(L),1xP/PP(L),1xSN(L)…1xSW(R),1xC(R),1xP/PP(R),1xSN(R)… Then repeat with 2x each on both weights…etc up to 10   Bridge to finish