20090814 – 05h30

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JM – no warmup. It’s a fresh day outside in the darkness, so we grab some KB’s and weighted vests and head out. SW(2H) followed by a sprint across the carpark Same idea with P/PP, SN etc, changing the speed and type of running work. SOme side shuffles etc to make it more challenging. Back inside for a SN session (20kg) SN(L) 25…rest…SN(R) 30…rest…SN(L) 35…rest…SN(R) 40…rest…SN(L) 50…rest…SN(R) 60…rest…SN(L) 75 Double the weight you have…rack & hold (L) 60s….45s…30s. repeat right increase weight again. (L) 60s, (R) 60s weighted vest bridge – 3mins

20090813 – 05h30 – CoreWork

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JM & WarmUp GetUp situps – 16kg – timed sets on same arm. racked:2mins…30s rest,1.5mins…30s rest,1mins…30s rest lockout:60s…30s rest,45s…30s rest,30s…30s rest TGU’s – 5 reps repeat other arm Pistol training. Bridge with weighted vest(10kg) – 3mins

20090812 – 05h30 – Tabata

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JM & WarmUp One of the most effective and infamous interval protocols is the Tabata Interval Routine. Tabata’s come from a Japanese speed skating coach who determined that sprints of 20 seconds followed by rests of 10 seconds were the most effective protocol for fat loss and speed development. 20 seconds Sprint, 10 seconds rest. Repeat until failure. So that’s what we did today. 20mins on 20kg (1 min rest about halfway) 15mins on 24kg (1 min rest about halfway) 12mins on 28kg (1 min rest about halfway) 8mins on 32kg (1 min rest about halfway) Abs

ELLE magazine features kettlebells

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The word about Kettlebells is getting out there! We recently featured in the new ELLE magazine Look out for the upcoming feature on kettlebells in the Health101 September edition

20090811 – 05h30 – up & up

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JM & WarmUp The simplest of circuits – it’s cardio week! skip,KB,bridge,KB (throw in BWSQ’s if you dont feel like the skip/bridge part) round 1: 16kg, 30s on each round 1: 20kg, 45s on each round 1: 24kg, 60s on each finish with PP 28kg – 60s on each arm