20090629 – 05h30 – VO2MegaMax

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JM & Warmup10   A variation on the VO2max workout. Start with the usual 6min calibration set. On the work sets, get 3 different sized kettlebells. We work in 3min rounds, using the usual 15s work/15s rest, so a set of L & R uses 1min. min 1: light min 2: medium min 3: heavy   Total of 65mins with a few rests here and there. The objective is to keep to the same number on all 3 weights, so you push yourself progressively harder on each of the 3 subsets The last round, increase the weights. So… most

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20090624 – 05h30 – TGU windmills

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JM & WarmUp   A TGU…but…at the top…a windmill…then finish the TGU. We’ll abbreviate this to be the TGU-WM… 1xTGU-WM(L),10xSW,1xTGU-WM(R) 2xTGU-WM(L),10xSW,2xTGU-WM(R) 3xTGU-WM(L),10xSW,3xTGU-WM(R) Increase weight…repeat Increase weight again…repeat   Some Bruce Lee’s/Dragon Flags to finish

20090623 – 05h30 – Kettlebox Ladders

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JM & Warmup   Kettlebox with timing changes. We still do…bagwork,skip/ropejump,SW,Bridge/plank,rest(but throw in some pullups during the rest break) round1: 4x45secs = 3min round round2,3,4: 4x60s = 3 rounds of 4mins round5,6: 4x90s = 2 rounds of 6mins round 7: 4x120s = 8min round   Bear walks to finish