20120204 – 07h00 – Sbonga’s “Circle of Friends” B/D workout

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JM + WarmUp (160 club) S’bonga Sibiya turned 42 yesterday The Dates and numbers.. 3-2-1971 42 42:9 work:rest…19 rounds before the break, which is 70/2=35s long3×2=6 rounds, and there’s 7 exercise choices on the bodyweight/plyo section and 7 on the KB section. CoF: Randomly place a bunch of KB’s in a big circle. Between each one (for this particular workout) add a mat.You do one KB exercises for 42s, rest/move to the mat…then one plyo/Bw exercise for 42s…etcKB:Snatch,C+P/J,Press/Jerk,Cleans,Swings(1H),Swings(2H),Sumo DeadliftsPlyo/Bw: Scissor Jumps, Squat Jumps, Bridge or Sprawl, Pillar Lunges, Isometric Dragon Lunge(Hold at the bottom), Burpees, Tuck Jumps

20120202 – 05h30 – Vokkidy 1010

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JM + WarmUp (160 club) The basic KB exercises without alternating swings. Sw2h, SwL, SwR, CL, CR, Pp/J-L, Pp/J-R, SnL, SnR, C+Pp/J-L(LC-L), C+Pp/J-R(LC-R)The C+Pp/J (LC) is 50 of each. The others are 100 of each. Using your selected KB (eg. 18kg), you do 100 reps. If you stop, pause, rest, put down, change hands, or touch the kettlebell with your non-working hand, (basically anything that would result in a NO-count) you get a penalty point.Once you have done ALL the KB reps, you have to do as many burpees as you have penalty points.BTW: Automatically there are 10 penalty

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20120201 – 05h30 – Legs/Abs 50+5×12 x4

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JM + WarmUp (160 club) You need a few mismatched size/weight KB’s so that you have different weights in each hand to ensure that the core is always active and working hard.Work for 55s, rest for 5s… each set of 4 exercises is done 3 loops in a row (so 12 mins work…then 40s rest before next round)a) 1L-DL-L (1xKB)b) BrSc) 1L-DL-R (1xKB)d) BrW a) Sumo-DL (2xKB)b) BrLc) SqG (1xKB)d) BrR a) 2L-DL (2xKB)b) EvilWheelc) 2L-DL (2xKB)d) BrRev a) 1L-DL-L (2xKB)b) Sw2h (light KB)c) 1L-DL-R (2xKB)d) Sw2h (heavy KB)

20120131 – 05h30 – OH Core EDT + Double Jerks

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JM + WarmUp (160 club) Get Up Situps (OverHead) 8L + 8RDouble Jerks 12Get Up Situps (Racked) 10L + 10RDouble Jerks 10 The KB’s for the jerks remain constant throughout the workout, but the KB for the GuS keeps increasing untill you just can’t go any heavier. When you get to your max…descend the ladder again.If you get as far as your lightest one…start going up again. eg. Jerks: 2x16kg or 2x18kgGuS EDT: 16,18,20,22,24,28,32,36,32,28….