20120105 – 06h00 – Core
JM + WarmUp (160 club) Every minute do: 1xTGU + Windmill, 1x Pistol, 1x Pullup60 sets Start with a medium weight (eg 22kg) and then increase every 12-15 sets (to say 32 or 36kg)
20120104 – 06h00 – 10,20,30,40
JM + WarmUp (160 club) 10 EvilWheel or Clapping Pushups20 Goblet Squats30 KB-move40 BodyWeight Squats Sw2h,SwL,SwR,SwA,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,C+Pp/J-L,C+Pp/J-R,Dbl-Sw,Dbl-C,Dbl-Pp/J,Dbl-C+Pp/J
20120103 – 06h00 – Some Legs
JM + WarmUp (160 club) The sequence is simple… Start with 40m of stepping legwork. At the end, 10 HiBox Stepups per leg, then reverse the stepping legwork, and when you get back to “base”, do 20 OAJ per arm.Then do the next of the legwork exercises LungesOH LungesSideStep SquatSteve Cotter LungeSteve Cotter OH LungeSideStep Squat with side kickSteve Cotter OH Lunge with ScissorJump on each rep
20120102 – 07h00 – 20-12-01-02
JM + WarmUp (160 club) Do 12 reps of any of these: Russian Twist, Weighted Situps (2xKB racked), Weighted Situps (1xKB overhead), GetUpSitups (racked),GetUpSitups (overhead), WindmillDo 20 reps of any of these: Swings (2 hands – heavy), OAJ, SeeSaw Press
20120101 – 07h00 – The 2012 snatch challenge
A while ago I mentioned to @SteveCotterIKFF that we had attempted the 1001 snatches without a hand change, using 12kg(men) and 10kg(ladies). I thought it was pretty good going … Steve said…”That doesn’t make sense…why didn’t you do 2002 – 1001 on each hand? In fact 2012 makes more sense!” So, todays workout/challenge…Snatches 2012 reps with 1 hand change ie. ~1006 per hand if you do the hand switch at the halfway mark. Men:12kgLadies:8kgDo NOT put down. You may rest in the OVERHEAD position only. We started out at 19rpm…but it was too fast, so we aborted the set