20090727 – 18h45 – Challenge II
JM & WarmUp. Some simple basics to get the blood flowing. Similar format to the morning with slingshots/C/P/PP/SN in varied combos The KB progression challenge. New record in the ladies division: Sian 14mins
20090727 – 05h30 – Challenge
JM & WarmUp The slingshot combo. Slingshot(L),Slingshot(R),C&P(L),C&P(R),SN(L),SN(R) – 3min rounds Slingshot(L),Slingshot(R),Slingshot(L),Slingshot(R),C&P(L)x2,C&P(R)x2,SN(L)x2,SN(R)x2 – 3min rounds Slingshot(L),Slingshot(R),Slingshot(L),Slingshot(R),Slingshot(L),Slingshot(R),Slingshot(L),Slingshot(R),C&P(L)x3,C&P(R)x3,SN(L)x3,SN(R)x3 – 3min rounds Now the equivalent of the burpee challenge, but using KB’s min1: 1x SN(L),1xSN(R) min2: 2x SN(L),2xSN(R) min3: 3x SN(L),3xSN(R) Do as many minutes as you can increasing by 1 each side till you can’t finish the SN’s in time. JW did 13 (current record) Abs to take us closer to the finish Finish with Slingshots – as many as you can do (~50 is good)
20090725 – 07h00 – Tri this
JM & WarmUp Trifectas – 5 rounds Trifectas – same arm sequence – 3 rounds 4minute version incl C&P/PP – 2 rounds 4minute – same arm sequence – 2 rounds Abs: KB crunches 8,8,9,9,10,10,11,11,12,12=100 Windmills TGU’s: 10 each arm Circle of friends SWINGS: Random weights. 2H-SW Repeat, 1H-SW Bridge 3mins to finish Stretch by Garth Milne (Thx!)
20090724 – 05h30 – 3’s & 4’s
JM & WarmUp Trifecta: SN(L) 30s,SN(R) 30s,C(L) 30s,C(R) 30s,SW(L) 30s,SW(R) 30s – 16kg -5 rounds with a 1 min rest between rounds Slight modification: SN(L),C(L),SW(L),SN(R),C(R),SW(R) – 16kg – 3 rounds with a 1 min rest between rounds Abs: Getup situps…racked and overhead Quadfecta: SN(L),C(L),P/PP(L) 30s,SW(L),SN(R),C(R),P/PP(R) 30s,SW(R) – 20kg QuadMod: SN(L) 30s,SN(R) 30s,C(L) 30s,C(R) 30s,P/PP(L) 30s,P/PP(R) 30s,SW(L) 30s,SW(R) 30s – 24kg
Trent – NEW cell no.
My new cell no. 071-898-7802