20090810 – 07h00 – Women’s Day class

/ Old Workout Logs/ 0 comments

JM & WarmUp. The Rammstein II Stations: SW,C,P/PP,SN,step-tapouts,bear-walk,swingups/pullups,O/H SQ (optional strap for balance),DBL KB stepups on the middle bench round 1: 30s per station. work 4 rest 1. 3 sets. rest 30s, skip 2mins, rest 30s round 2: 45s per station, 3 sets. rest 45s, skip 3mins, rest 45s round 3: 60s per station, 3 sets. rest 60s, skip 4mins, rest 60s SW,bridge,SW,skip – 32kg, 30s on each – 3 sets repeat on 36kg, 45s on each, 3 sets repeat on 40kg, 60s on each, 1 set bridge 3mins to finish Thanx to all who participated

20090808 – 07h00 – hundreds

/ Old Workout Logs/ 0 comments

JM SW(2H) x100 SW(L) x100 SW(R) x100 SW(Alt) x100 C&P/PP x200 on each arm (short break at 100) Some abs to break the cycle. Pair up..one person does 10x SN while the other rests, then swap. 15mins total Bridge/SN circle of friends. 30s SN, 30s Bridge. 10mins with a 30s rest after 5mins. Stretch

20090807 – 05h30 – mixed technical

/ Old Workout Logs/ 0 comments

JM & WarmUp Some DBL work. 2 KB’s – lean on them and do a pushup, then renegade row each side, DBL-C,DBL-SQ – 10 reps Standing row, DBL-C,SeeSaw – 10 reps Abs using weights. The Ab-thruster: hook one foot into a kettlebell, and rack one while you lie on your back. Do a situp, and as you are moving up, press the KB. (same idea as a thruster-SQ, but for abs instead of legs) Spent some time working on grip changes for prograde KB’s Snatches in sets of 10/hand…increasing weight as heavy as you can manage JW made

20090806 – 18h45

/ Old Workout Logs/ 0 comments

JM. NO warmup Same principle as the morning session. SW(2H) – sets of 10 reps with a short pause between each. 6 sets. 1st 3sets are light, 2nd 3sets are heavier. Repeat with SW(L),SW(R),SW(Alt),C(L),C(R),P/PP(L),P/PP(R),SN(L),SN(R) Some quick KettleKick sets, and a bridge to finish

20090806 – 05h30 – 2010 thousand club

/ Old Workout Logs/ 0 comments

JM & 100Club Same principle as 100 club, but 1000 instead. SW(2H) 10sets of 10 with a 5-10s rest, then go again. Typically takes ~20s for the 10 reps SW(L) 10×10,SW(R) 10×10,SW(Alt) 10×10,C(L) 10×10,C(R) 10×10,P/PP(L) 10×10,P/PP(R) 10×10,SN(L) 10×10,SN(R) 10×10 = 1000 reps