20090603 – 18h45 – Skipping Bells again
JM & WarmUp Same idea as the morning session. Either you’re skipping, or you’re kettlebelling. Finished up with some core work.
20090603 – 05h30 – Skipping Bells
JM & Warmup. A very very simple workout. Skip/RopeJump as long as u can, then KB move for as long as you can, then switch back. Each time must be same exercise/hand till that one is too tired to continue. Some renegade snatches & obliques/abs to finish
20090602 – 18h45 – Windmills & KB-super-circuit
An actual planned workout in advance! WOW! We’ll be doing the Kettlebell Super Circuit tonight. Psyche yourself…it’s gonne be harsh! Threw in 50 WindMills on each side in 5x sets of 10 with short breaks between each before switching hands. 10x Windmill(L) 10x Windmill(L) 10x Windmill(L) – BU 10x Windmill(L) – opposite hand behind the back to increase range of movement 10x Windmill(L) Repeat (R) Then 25mins of KB super circuit. 1 min on each station. A 1min break halfway Bridge 2min to finish (‘cos I was not strong enought to do more)
20090602 – 05h30 – Circle of friends
JM & Lazy15 Circuit(24kg): 2H-SW 60s, 10 pushups,SW(L) 60s, 10 pushups,SW(R) 60s, 10 pushups,SW(Alt) 60s, 10 pushups C(L) 60s, Janda x5,C(R) 60s, Janda x5,C(L) 60s, Janda x5,C(R) 60s, Janda x5 P/PP(L) 60s, Abs 60s,P/PP(R) 60s, Abs 60s,P/PP(L) 60s, Abs 60s,P/PP(R) 60s, Abs 60s SN(L) 60s, BWSQ 60s,SN(R) 60s, BWSQ 60s 1L-DL circle of friends – DL using 1xKB in one hand on one leg. Random weights…5 reps on each. All the way around on (R) leg. Repeat on (L) leg 2L-DL – Random mismatched KB’s using 2xKB,2 hands,2 legs. 5 reps on each. Abs – the horrendous
20090601 – 18h45 – TheDoug circuit again
JM & WarmUp12 (12kg) Up a weight (24kg) – Circuit: 2H-SW 60s, TheDoug 60s,SW(L) 60s, TheDoug 60s,SW(R) 60s, TheDoug 60s,SW(Alt) 60s, TheDoug 60s,C(L) 60s, TheDoug 60s,C(R) 60s, TheDoug 60s,P(L) 60s, TheDoug 60s,P(R) 60s, TheDoug 60s,SN(L) 60s, TheDoug 60s,SN(R) 60s, TheDoug 60s, BWSQ 60s Abs & stretch