20090407 – 05h30 – Pairs

/ Old Workout Logs/ 0 comments

JM + WarmUp10 Mixtures of bodyweight/KB combos in 30 sec bursts on alternating sides. 1 set L/1 set R ie. 30s of KB…30s of BW…30s of KB…30s of BW…etc 1) SN/SQ(or lunges) – 3mins on (L)…rest…3mins on (R) 2) PP(30s),Lockout(30s),PP(30s),Rack/C(30s) – 2mins on each side 3) KB Rows/Pushups – 2mins on each side 4) Swings/Deadhang(ie pullup deadhang) – 2min/set, 2 sets 5) KB DBL SQ/Seesaw Press – 2min Finish with Pullups for 10mins (as many as u can do). Typically 5/min = 50 total

20090406 – 18h45 – Ladders

/ Old Workout Logs/ 0 comments

JM + WarmUp10 5xSN, 5 lunges forward, 5 lunges backward 10xSN, 5 lunges forward, 5 lunges backward 15xSN, 5 lunges forward, 5 lunges backward repeat on other side SNatches: 5/5, 10/10, 15/15, 20/20, 25/25 Slow tension medium+(24kg) negative Presses x3 (L)/(R) Fast medium+(24kg) PP x10 (L)/(R) Fast medium+(24kg) PP x20 (L)/(R) Bridge/Plank: As long is possible (strict) beat my personal best! 12m25s

20090406 – 05h30 – Reverse Ladders

/ Old Workout Logs/ 0 comments

OK, here’s what I plan to do tomorrow (I seldom plan ahead, mostly I just wing it, so this is miraculous!) We’re gonna do reverse ladders on DL,SQ,SW,C,C&PP/C&J,SN. 5 rungs per exercise (I think) heavy=YOURmax. Go down by 1 size each time 1xheavy, 2x(heavy-1), 3x(heavy-2), 4x(heavy-3), 5x(heavy-4)

20090317 – 05h30 – TGU/Pullups

/ Old Workout Logs/ 0 comments

Timer rings every 45secs. In that time, you must do 1xTGU, and then 1x pullup. Doesn’t sound like much… now do it for 1 hour! Change weights (upward) every 10 reps. Stay on the same side till halfway to make it more challenging. So… 16kg…20kg…24kg…32kg (each x10 on L). repeat on R In all…it’s 80 TGU’s & 80 pullups. A great way to start the day

20081230 – 19h00 – The Rammstein

/ Old Workout Logs/ 0 comments

This was the last workout of the year, so we wanted something that was easy, and fun, and which gave everyone a lift so we could end on a high note. I consider this one of my finest creations! The essential components is a good compilation of Rammstein songs, blasting loudly in the “background” to keep everyone rockin’ and motivated. It’s a simple circuit, mixing up boxing, KB’s and bodyweight exercises of your own choice. We had a medium group (12 people), so I set up 3 work areas, each with 4 stations. More people means more areas.