20120118 – 05h30 – Recovery swings/abs

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JM + WarmUp (160 club) SOME of the participants from yesterdays 1000th workout & challenge are just a teeney bit tender today, so we’ll do something not too challenging to aid in the recovery. Grab 4 KB’s. 2x light, 1x medium, 1x heavy (eg 2×16, 1×20, 1×24)Work 54s, Rest 6s… 10 sets in a row… rest for 50s…5 rounds Sw2h, Br/EW, SwL, Br/EW, SwR, Br/EW, SwA, Br/EW, DBL-Sw, Br/EW, Rest 1) 24kg, 20kg, 20kg, 24kg, 2x16kg2) 24kg, 22kg, 22kg, 24kg, 2x16kg3) 24kg, 22kg, 22kg, 24kg, 2x18kg4) 28kg, 22kg, 22kg, 28kg, 2x18kg5) 28kg, 28kg, 28kg, 28kg, 2x22kg

20120117 – 05h30 – Steve Cotter Birthday & Millenium workout

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JM – NO WarmUp Today is a double bonus for us…1) It’s head of IKFF, Steve Cotter’s birthday – 42 years young today2) It’s the 1000th workout posted on the website In keeping with our tradition, we’ll celebrate both with a relevant kind of workout. @SteveCotterIKFF is reknowned as the “Master of the Pistol”, so as a challenge…1042 x pistols should do the trick To clarify – ‘cos none of us can claim to be doing any number of purist pistols…we’re allowing the use of a horizontal rope attached to the wall to assist with balance.It offers little or

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20120114 – 07h00 – Kabelo Mabalane’s Birthday (belated) workout

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JM + WarmUp (160 club) Kabelo 15-12-1976 is 35. He was up on Mount Aconcagua on his actual birthday, and today was the first chance we had to celebrate with him.So…. KB:Rest:BodyWeight:Rest76:19:35:15 using the basic-12 KB template. The KB exercise is from Basic-12 [Sw2h,SwL,SwR,SwA,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,C+Pp/J-L,C+Pp/J-R] The BodyWeight is one of these 35 exercises…. Double-KBStatic Hold OHJerk Specific SquatSquat Press (Thruster)Renegade RowKB-LeapFrog forward/backwardKB-LeapFrog sidewardsDouble SwingsDouble CleansDouble Jerks Single-KB & BodyWeightStatic Hold OH LStatic Hold OH RPushupsSprawlKB-tapoutKB-SideJumpMountain RunMountain JumpGoblet SquatScissor Jumps SwingSquatKB-crunchKB-woodchopRussian TwistTableTop DragonLunge LDragonLunge RDragonLunge ISO LDragonLunge ISO RTuck JumpsBurpeesInchWorm Bridge LeftBridge RightBridge StrictBridge Reverse35 sets – One from Basic-12, then

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