20120101 – 07h00 – The 2012 snatch challenge

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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

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20111231 – 07h00 – The 2011 RAMMSTEIN

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JM + WarmUp (160 club) 7 zones, each with 4 stations as follows:1) Swings L,Pistols(Alternate),Swings R,Burpee+Pullup2) PillarLunge-L,Snatches-L,PillarLunge-R,Snatches-R3) Hamstrung(Alternate),Cleans-L,Cleans-R,DBL-Jerk/Press4) EvilWheel,LongCycle-L,LongCycle-R,TuckJumps5) Squat Goblet,DBL-Clean,BridgeWalking,DBL-Swings6) GetUpSitup-L,DBL-LongCycle,Sprawl,GetUpSitup-R7) TacfitCrab,OneArmJerk-L,OneArmJerk-R,MountainRun 8) The round “finisher” is TGU’s – 1xL,1xR,etc for the full period Round 1 – 30s at each station, with 45s rest between zones (24m40)Round 2 – 45s at each station, with 45s rest between zones (32m40)Round 3 – 60s at each station, with 45s rest between zones (40m40)

20111230 – 06h00 – Timed Pyramid v3

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JM + WarmUp (160 club) Dragon Lunge (Pulsed)KB woodchopPillar Lunge L (Pulsed)Russian TwistPillar Lunge R (Pulsed)KB crunch Timed pyramid – keep adding one rep after each round till the halfway buzzer sounds. Then finish the set you’re busy with, and descend the pyramid.

20111229 – 06h00 – Timed Pyramid v2

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JM + WarmUp (160 club) Scissor Jumps (L+R)Double JerksEvil WheelDouble ThrusterClubBell Bruiser squat (L+R) Timed pyramid – keep adding one rep after each round till the halfway buzzer sounds. Then finish the set you’re busy with, and descend the pyramid.