20120322 – 05h30 – The modified Micky’s birthday session

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) Yesterday we did the Micky birthday session, but Micky missed it, so we’ll do it again with a few small mods to make it easier (the time is shorter, so we’ll trim out a few of the slower moves) 1. Clean (L+R)2. Press/Jerk (L+R)3. Snatch (L+R)4. Pillar Lunge (L+R)5. Sw2 + C26. Dragon Lunge (L+R)7. Swing (L+R)8. ScJ + GuS9. Frog Squat + Evil Wheel10.Pistol + Burpees 20 Exercises44 reps on eachAfter each exercise,After each pair (2) exercises, do 68 Alternating Swings and 19 Mountain Runs To clarify…. 44,44,19,68,next pair

20120321 – 07h00 – Micky’s birthday session

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) In the birthday tradition – Micky turned 44 – the date:20-2-1968So, we have 44,2,20,19,68 to play with 1. Clean (L+R)2. Press/Jerk (L+R)3. Snatch (L+R)4. Long Cycle (L+R)5. Sw2 + C26. J2 + LC27. Swing (L+R)8. ScJ + GuS9. Frog Squat + Evil Wheel10.Pistol + Burpees 20 Exercises44 reps on eachAfter each exercise, do 19 Mountain RunsAfter each pair (2) exercises, do 68 Alternating Swings To clarify…. 44,19,44,19,68,next pair

20120320 – 05h30 – 1.5x Density Pyramid Basic12

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) Same concept as yesterday, but a little bit longerEach of these for 90 seconds …Sw2h,SwA,SwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-RChange weight… repeat etc. Work=18mins, Rest=1min, Rounds=3Use Lo,Mid,Hi density pyramid sequence 1. 20kg2. 22kg3. 24kg

20120319 – 05h30 – Density Pyramid Basic12

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) Each of these for 1 minute…Sw2h,SwA,SwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-RChange weight… repeat etc. Work=12mins, Rest=1min, Rounds=5Use Lo,Mid,Hi,Mid,Lo density pyramid sequence 1. 18kg2. 20kg3. 24kg4. 22kg5. 20kg

20120317 – 07h00 – St. Paddy meets Wayne Brown

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) It’s St. Patrick’s Day… and … 28/2/1979 was @Wayne Brown’s 33rd birthdayAs per our tradition, we’ll celebrate by using the numbers in the ages and dates for the basis of the workout 28 exercises. Work 79s, rest 17s. On each exercise (& they’re cumulative totals) increase the KB size when you get to 33 reps.2 rounds. All the multi-side exercies are done in sets of 3L…3R…3L…3R etc (eg. JackKnife, KB-halo, WindMills) Dip, Swing(L/R), KB-crunch, TGU, Pullups/Swingups, WindmillsRow, Clean(L/R), JackKnife, TGU, Pullups/Swingups, WindmillsKB-halo, Jerk(L/R), EvilWheel, TGU, Pullups/Swingups, WindmillsPushup, Snatch(L/R), WalkingBridge, TGU, Pullups/Swingups, Windmills Watch this