Well, we threatened to do it… now we’ve done it. JM & warmup 1 hour – YES!!! 1 hour of pullups. Do as many as you can do. They MUST be strict, ‘cos there’s no limit on sequence or quantity. From a DEADHANG with proper lockout… to bar touching throat…else it’s a no count! Best mens result was 338 (200 at the halfway mark). Best ladies result: 255 That 2nd half is rough! So…..who’s up for 2 hours?
Just a few of us today (where the lazy people were on this day off work is a mystery) JM & warmup JW designed the workout for the day. Damned hard I thought! C, P, Windmill, O/H SQ,TGU all on one side, then the other. Single reps, so keep going up in weight till at your max. Then some O/H lunges & squats. Start with weight in (L)… lunge forward x3 with (L) leg, then sideways x3 into a SQ, then backwards x3 with (L). Repeat (R) Now switch sides. Start with weight in (R)… lunge forward x3
What can I say… I wimped out (everyone followed suit)
JM & Warmup10 A big group with some newbies, so we keep it simple A few minutes of basics to get them up to speed on the basic 4. KB TriFectas – x3 Long rest (3mins) KB QuadFectas – x2 Legs: 10x GoblinSQ, then hold @ the bottom for 10 counts. Repeat 3 times…increasing the tempo each time Skiing: Hold a KB in both hands while resting your elbows on your knees (it’s just a counterbalance, so go heavy ie.32kg). Thighs Horizontal, Shins Vertical! Hold for 90s…rest 30s…Hold 75s….rest 30s…Hold 60s The John-William bridge/plank to finish.
JM & Lazy12 (no breaks between C,P,SN) SN (L then R):10s work,10s rest,15s work,10s rest,20s work,10s rest,25s work,10s rest,30s work,10s rest now change reps, instead of times Within 45s do SN (all on one side)… 5,rest 15s,6,rest 15s,7,rest 15s,8,rest 15s,9,rest 15s,10,rest 15s,11,rest 15s,12,rest 15s,13,rest 15s,15 Repeat on other hand Pullups: 3, rest, 4, rest, 5, rest, 6, rest,7, rest, 8, rest Repeat (‘cos it was so much fun) 1L-DL circle – 30s work on each of a randomly placed KB >20kg (all the way around on same leg) repeat on other leg. repeat using normal DL (2Hands/2Legs), but