20120130 – 05h30 – Basic12 EVT
JM + WarmUp (160 club) A simple session. Sw2h,SwL,SwR,SwA,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-R1) 30s on each (20kg)2) 45s on each (22kg)3) 60s on each (24kg)4) 75s on each (22kg) HRMax= 206?? kcal= 821
20120128 – 07h00 – Martin’s B/D workout
JM + WarmUp (160 club) Martin’s Birthday 7/12/1965 and he’s 46We setup a beautiful array of double KB’s in rows from 2×8 up to 2×24 (7 pairs) There’s 7 “Active Rest” exercises – Skipping, Bridge(L), Bridge(R), Bridge(Strict), Scissor Jumps, Bridge(Walking) & Sprawl The workout: 46s Double swings, move/setup 7s, 65s “Active Rest”, move/setup 7s – 7 sets of each (about 15mins per round). At the end of the round, do 12 burpees
20120127 – 05h30 – Core Tabata
JM + WarmUp (160 club) Work:Rest 20s:10s x8 (4 mins), then rest 40s…repeat 12 roundsEvilWheel, Double Swings, 1L-DeadLift(2xKB)-L, Double Swings, 1L-DeadLift(2xKB)-R,Burpees, ReverseBridge
20120126 – 05h30 – Minimal Rest Hard Yards
JM + WarmUp (160 club) Work 2mins(KB):90s(Abs) Clean-L, BridgeWalkingClean-R, BridgeWalkingJerk-L, BridgeWalkingJerk-R, BridgeWalkingSnatch-L, BridgeWalkingSnatch-R, BridgeWalkingClean+Jerk-L, BridgeWalkingClean+Jerk-R, BridgeWalkingRest 90s…repeat2 rounds In other words…work 28mins, rest 90s, work 28minsRound 1 22kg, Round 2 24kgBRUTAL!!! and awesome
20120125 – 05h30 – 12 Tabata’s
JM + WarmUp (160 club) Standard Tabata’s using 20:10 for 4 mins (8 exercises) …40s rest between Tabata rounds.You do each exercise in sequence within 1 round. Repeat 12 rounds Evil WheelDouble Swings1L-DeadLifts (L)Double Swings1L-DeadLifts (R)SeeSaw PressBurpeeReverseBridge