20120412 – 05h30 – one-sided boxing bells

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JM + WarmUp (160 club) Boxing 90sSkipping 60sKettlebell (from list below, in sequence) 90sOther (from list below, in sequence) 60s 10 rounds in total. Do ALL the Left side ones before moving to your right hand. 1.Swings L2.Cleans L3.Press/Jerk L4.Snatch L5.C+Pp/J L6.Swings R7.Cleans R8.Press/Jerk R9.Snatch R10.C+Pp/J R 1.Spetsnaz Roll2.Evil Wheel3.Scissor Jumps4.Pistols5.Walking Bridge So, to clarify…Boxing,Skipping,Swings(L),Spetsnaz RollBoxing,Skipping,Cleans(L),Evil WheelBoxing,Skipping,Pp/J(L),Scissor JumpsBoxing,Skipping,Snh(L),PistolsBoxing,Skipping,C+Pp/J(L),Walking BridgeBoxing,Skipping,Swings(R),Spetsnaz RollBoxing,Skipping,Cleans(R),Evil WheelBoxing,Skipping,Pp/J(R),Scissor JumpsBoxing,Skipping,Snh(R),PistolsBoxing,Skipping,C+Pp/J(R),Walking Bridge

20120411 – 05h30 – Some things with Burpee-Pullups

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JM + WarmUp (160 club) OAJ-L, OAJ-R, SnL, SnR, J2, Burpee-Pullup [1++]Start with 1 of each…add one extra every round The Burpee-Pullup… start just below the pullup bar. Do a burpee (YES, a proper one where you include a pullup and a jump)… The jump launches you up to the pullup bar, so grab it (while you’re still moving upwards) and do a pullup. A good jump (which is kinda hard) results in an easier pullup. A bad jump (which is a bit easier, results in the pullup being a bit harder. You choose!

20120405 – 05h30 – Tabata’s with a time thief

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JM + WarmUp (160 club) 20 seconds work, 10s rest, 8 in a row (takes 4 minutes), rest 40s, repeat for 3 setsPress/Jerk Left onlyPress/Jerk Right onlyPress/Jerk Doubles Now we steal 2 seconds from rest and give the to work22 seconds work, 8s rest, 8 in a row (takes 4 minutes), rest 40s, repeat for 3 setsPress/Jerk Left onlyPress/Jerk Right onlyPress/Jerk Doubles Now we give the 2 seconds back, but we up the weightsPress/Jerk Left onlyPress/Jerk Right onlyPress/Jerk Doubles One to finish – increase the weights again, but only do the doublesPress/Jerk Doubles