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

20120210 – 05h30 – EDT Tabata Double Swings

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JM + WarmUp (160 club) We set up another rather delightfully pretty array of 2xKB’s from 2×8 up to 2×32.We’ll start with some singles to get going. 16 sets in a block. Work 20s, rest/move 10s. Initial… Sw2h, SwL, SwR, SwA… then next weight. 4 sets in a row, then a bonus of 30s rest.Men start at 12kg and go up to 32kg (if possible) and then down again.In all we do 7 rounds. The 1st 2 are singles, then on to the doublesfor the remaining 5 rounds.It’s ALL swings. At the end of the round… remove the heaviest

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