20090401 – 18h45 – KB SuperCircuit

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Joint Mobility & 10 min warmup sequence. Then a super-circuit – work 3mins,rest 1min – with these stations: 1. Ringside step-ups (2x24KB) 2. Step-up (similar to above, but running pace on a lower step) – 2x16KB 3. Overhead Squat (medium-heavy ie.24/32KB) 4. Swingups or Pullups 5. Snatches L 6. Skip/RopeJump 7. Snatches R 8. Skip/RopeJump 9. 2-Handed Heavy swings or deadlifts (40KB) 10. Skip/RopeJump LOTS of lovely rounds! (1h15m) Work/Rest ratio 3:1 Notes: Maybe a 4:1 would be better

20090404 – 07h00 – Outdoors + VO2max

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Saturday: we have 2 hours of fun! JM & WarmUp10(12kg) to get started. Then some light+(16kg) work. Pullup/Swings circuit: Everyone is in a nice big circle doing 2H SW’s. Each person gets a turn to put down the KB, and do pullups (girls 3, guys 6) then pick them up again and continue with SW’s until everybody has had a turn. Now we head outside with KB’s. A few sets of short sprints mixed in with SW,C etc to get the heartrate up. Teamwork: 1 guy sprints while the other does DBL C‘s. Each person does 5 sprints,5

20090402 – 18h45 – KettleBox

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A repeat of the mornings cardio session, but not quite so intense. Bagwork goes 1st so there’s time to get the gloves on during the rest minute. 1min bagwork – 1min skipping/ropejump – 1min snatches – 1min bridge/plank – 1min rest round 1,2 – light+(get loose – 12kg L,R) round 3,4 – medium(get going – 16kg L,R) round 5-8 – med+(WORK! 24kg L,R) total: 8 rounds of 5min = 40mins work/rest ratio = 4:1 Notes: Next time we should add a few pullups in the rest minute

20090331 – 05h30 – DBL’s & pullups

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Joint Mobility and the usual 10min warmup Now some light DBL KB work. swings, cleans, C&P, snatches, squats etc Pullups. Do as many as you can in 20 mins. Rest as often as you like… just count the total. I say a minimum of 3 reps between rests. More if you’re tough. I managed 130 Notes: Here’s a potential challenge… How many pullups can you do in 1 hour?!?

20090331 – 18h45 – Timed set (C&PP/J)

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A very cool workout. The usual 10min warmup of light(12kg) work. Swings(dbl,L,R,Alt),Cleans(L,R),C&P(L,R),Snatches(L,R) rest a few mins, then a beauty! Clean & PushPress/Jerk. 24kg. 1min L,1minR…repeat for 20 mins. finish with 50 pullups (at own pace/sequence…do some…rest a bit…do more…etc…till 50)