20111210 – 07h00 – TRENT’s birthday workout

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JM + WarmUp (160 club) OK – MY birthday… 11-12-1965 46yrs old 11 exercises: SwA, SwL, SwR, CL, CR, Pp/J-L, Pp/J-R, SnL, SnR, C+P-L, C+P-R12 burpees12 others: Walking Bridge, Evil Wheel, Tuck Jumps (with a rope), KB crunch, Scissor Jumps, Get Up Situps, Pistols, KB Leapfrog, OH Lunges, KB Woodchop, TacFit crab, Goblet Squats The plan:SwA 46, double-SW 19, burpees 12, other 65 reps (own choice of which exercise from the “others” list)SwL 46, double-SW 19, burpees 12, other 65SwR 46, double-SW 19, burpees 12, other 65CL 46, double-C 19, burpees 12, other 65CR 46, double-C 19, burpees 12,

20111209 – 05h30 – Mobility

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JM + WarmUp (160 club) Face The Wall Squat drillsHands Wide, Feet Wide – OverHead squats using a stickHands Wide, Feet Narrow – OverHead squats using a stickHands Narrow, Feet Wide – OverHead squats using a stickHands Narrow, Feet Narrow – OverHead squats using a stick Various other drills for ankle, knee, hip, shoulders and back mobility

20111208 – 05h30 – Doubles, Burpees and Wheels – timed pyramid

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JM + WarmUp (160 club) 3 Exercises: Double Press/Jerk, Burpees, Evil WheelStart with 1 of each, then 2, then 3…etcKeep increasing the number of reps until the halfway buzzer sounds.When it does, finish the set that you’re busy with, then descend the pyramid. This is a great way to make sure everyone works at their own pace in a pyramid. Nobody is ahead, nobody is behind.

20111207 – 05h30 – Singles, Doubles and Bears

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JM + WarmUp (160 club) 1) C+P 27L + 27R2) Pulsed Dragon Lunges 3 reps, 9 sets, with a 9s hold at the bottom at the end of each set of 33) Double Pp/J 17 reps4) KB crunch 9 reps5) Double Cleans 22 reps6) Pullups (slow and strict) 3 reps7) Bearwalk – 1 lap around the main arena (~100metres in total)

20111206 – 05h30 – Swings & burpees

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JM + WarmUp (160 club) Grab 2 kettlebells – heavy and heavier (eg 24kg & 32kg)With the lighter of the 2 do SwA for as long as you canIf you stop, do 12 burpees Again with the lighter, do SwL for as long as you can manage.If you stop, do 12 burpeesAgain with the lighter, do SwR for as long as you can manage.If you stop, do 12 burpeesNow, with the heavier one, do SwA for as long as you can manage.If you stop, do 12 burpees repeat the SwL(light)+burpees, SwR(light)+burpees, SwA(heavy)+burpees