20090819 – 05h30 – KettleBox v3

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JM. NO warmup. Kettlebox. 1st 3 rounds…standard version on 1min intervals. 4mins work, 1min rest Bag,skip,SW(2H),bridge,rest – 4 rounds step it up a bit and change the KB exercise to whatever your preference is. 5mins work, 1min rest. Go heavier on the KB’s Bag,KB,skip,KB,bridge,rest – 4 rounds step it up again and add in another KB set. 6mins work, 1min rest. Go heavier on the KB’s Bag,KB,skip,KB,bridge,KB,rest – 5 rounds – last round(Go heavier on the KB’s – flat out pace)

20090818 – 05h30

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JM & WarmUp Grab some KB’s…say 16kg, 20kg & 24kg Start with the 16kg:TGU(L)x1,TGU(R)x1,rest,TGU(L)x2,TGU(R)x2,rest,TGU(L)x3,TGU(R)x3 repeat with 20kg back to 16kg. Now TGU followed by P/PP in a 3:1 ratio. TGU(L)x1,P/PP(L)x3,TGU(R)x1,P/PP(R)x3,rest… TGU(L)x2,P/PP(L)x6,TGU(R)x2,P/PP(R)x6,rest… TGU(L)x3,P/PP(L)x9,TGU(R)x3,P/PP(R)x9,rest… repeat with 20kg repeat with 24kg Repeat just the TGU portion using 16kg, but this time BU Walking bridge for as long as you can(ALAYC), followed by strict bridge ALAYC,bridge(L) ALAYC,bridge(R) ALAYC,running bridge 30s

Extra kettlebells

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One of the people who bought some of the new kettlebells is selling some of their old ones. They are not brand new & shiney, but they are kettlebells (it ain’t exactly like they get worn out), and they are available NOW. Asking price is R35/kg. 4x8kg @ R280ea, 4x12kg @R420ea, 4x16kg @560ea. (total if you take the lot: R4800) Anyone who’s interested can contact me Sorry – almost all gone. We have 3x16kg left in these @ R550 each

20090817 – 05h30 – Snatches

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JM & WarmUp Take 1x16kg,1x20kg (adjust to your own preference) SN(L) 10, SN(R) 10 – 16kg SN(L) 12, SN(R) 12 – 20kg SN(L) 14, SN(R) 14 – 16kg SN(L) 16, SN(R) 16 – 20kg SN(L) 18, SN(R) 18 – 16kg SN(L) 20, SN(R) 20 – 20kg Go up a weight: SN(L) 25, SN(R) 25 – 24kg 5 sets of DBL KB’s… 32’s, 36’s, 40’s, 44’s, 48’s…plus the one you used in the last set of 25xSN BearWalk across the gym and back, then 10xSN – do this on each of the 5 sets of DBL’s Repeat but

20090815 – 07h00

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JM & WarmUp Timed set ladder of 5mins SW,C,P/PP,C&P,SN 1min each = 5mins 12kg(L),12kg(R),16kg(L),16kg(R),20kg(L),20kg(R)=30mins Circle of friends: SW,bridge 30s on each random 16-28kg – 8mins same idea…but 1L-DL,pushups(slow) 30s on each – 8mins and again, DBL-KB imbalanced 2L-DL, 5reps – 8mins Deep SQ on the benches. Everybody else holds a bridge position while 1 person does 5 reps. Total is about 6mins. Stretch to finish