20120223 – 05h30 – Scales of Justice
JM + WarmUp (160 club) Double Jerks. Men 2x16kg, Ladies 2x10kg.8 Sets in each round1) 20:402) 24:363) 28:324) 32:285) 36:246) 40:20 The morning group have longer, so they did an extra round7) 45:15
20120222 – 05h30 – Butt, Butt, Butt
JM + WarmUp (160 club) Weighted stepups 2xKB (L+R)Double KB thrusterPillar Dragon Lunge (L+R)Evil WheelWeighted side-stepups 1xKB (L+R) Start at 3 of each, add one of each on every round
20120221 – 05h30 – Boxing-Belles
JM + WarmUp (160 club) Kettlebell move from Basic12 – 100secsRest 20s (and get your gloves onBoxing Bag work – 100secsRest 20s (and get your gloves off 12 rounds of each, with a bonus rest of 40s after every 4 rounds of each A nice short workout
20120218 – 07h00 – Abs & Core
JM + WarmUp (160 club) You do the abs/core exercise for as long/many reps as you possibly can. When you can’t anymore (and we mean CAN’t, NOT won’t)… then you do [5 x double jerks], and then move to the next abs/core exercise.The plan is to do as few of the abs/core exercises as possible. Bridge: L,R,Strict,Walking,Reverse,HipperGetUpSitups: Racked(L+R), OH(L+R)HipTilt: On the Elbow, On the Hand(crucifix)TheDoug: L,R,Strict,Walking,HipperEvil WheelKB crunchStraight legged, OH ab drillKB “shrimping” (HEAVY!!!)Janda situpsRussian TwistDeck SitupsKB woodchop Several people didn’t even get halfway down the abs/core list. WELL DONE!
20120217 – 05h30 – The one-minute MixIt up
JM + WarmUp (160 club) The sequence: Doubles, Bodyweight/plyometric, Single-L, Single-R, LegsEach for 1 minute with no rest between them. Then a 40s rest before the next round10 rounds Doubles: Swing, Clean, Press/Jerk, C+P/JPlyo/Bw: Burpees, EvilWheel, Pushups, Bridge, SprawlSingles: Swing, Clean, Press/Jerk, C+P/J, SnatchLegs: Pillar Lunges, IsoMetricDragonLunge, Squat(Goblet), SquatJumps, Cossack Squats, Frog Squats