20120216 – 05h30 – One hand OH Tabata’s EDT

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JM + WarmUp (160 club) Work 20s, rest 10s. A set has 16 loops, so 4 sets on each hand and 8 sets of the bodyweight/otherChoose yourself 4 different KB’s (eg 18,20,22,24kg which are A,B,C,D)1) Snatches + Burpees (Sn with A)2) Snatches + Tuck Jumps (Sn with B)3) OAJ + Squat(Goblet) (OAJ & SqG with C)4) OAJ + Evil Wheel (OAJ with D)5) OAJ + Reverse Bridge (OAJ with C)6) Snatches + Double Swings (Sn with B, Double Swings with C+D)7) Snatches + Deck Situps (Sn & Deck Situps with A)

20120215 – 05h30 – Luvly legs and butts

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JM + WarmUp (160 club) Grab 2 different KB’s so there’s a slight core imbalance. Pulsed Squats [Bounce for 3, hold for 3 (x2 rounds); Bounce for 4, hold for 4 (x2 rounds); Bounce for 5, hold for 5 (x2 rounds); Bounce for 6, hold for 6 (x2 rounds)]Frog Squats [weighted (last round)]Jerk Specific SquatsPulsed Scissor Jumps [Bounce for 3, hold for 3 (x4 rounds); Bounce for 5, hold for 5 (x2 rounds); Bounce for 7, hold for 7 (x1 rounds); weighted (last round)]BootStraps (1-Legged)Spetsnaz Rolls1-Legged-DeadLifts Work 60s – 7 in a row. Rest 40s. 7 roundsOn the last

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20120211 – 07h00 – S’bonga birthday workout revisited

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JM + WarmUp (160 club) Last week we did the S’bonga birthday session, but I got the dates wrong. We did 1970 & 42, but it should have been 1971 and 41.Here’s the modified one. 3-2-1971 41yrs old.so a basic 8 of Cleans, Presses, Snatches and C+P – each on left/right 41 reps of the KB-basic8 exercise + [TGU 6L+6R,Evil Wheel 19,Spetsnaz Roll 7,Pistol (weighted) 1 rep]Then repeat for the next of the basic8