20111105 – 07h00 – The modified Adham 1-2-3-2-1

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) The theme recently has been based on Adham’s Intro-Main-Exit series.Start with a light, but high rep set (once)Multiple rounds of the MAIN group (typically 3-4 rounds) of ~5 exercisesExit with a high rep set of a relatively light exercise Today – a slight change1] Snatches(light) x200 – this “group” gets done once2] Double Clean x30 + G.u.S(OH) 30L+30R – this “group” gets done twice3] Tacfit Crab x30 + Box Jumps x30 + LC/C+P 30L+30R – this “group” gets done thrice2] Burpees x30 + Airborne Lunge Pistol 15L+15R – this “group” gets done twice1] Swings

Read More

20111101 – 05h30 – A,B,C ([50:10] x9 + 30) x6

/ Old Workout Logs/ 0 comments

JM + WarmUp (160 club) 3 exercises groups, A,B,CPick one from A and do it for 50s, rest 10sPick one from B and do it for 50s, rest 10sPick one from C and do it for 50s, rest 10s A) Hamstrung, DeepBoxSquat,HiBoxStepups(Bodyweight), MidBoxStepups(Weighted), ScissorJumpsB) Double Clean & Squat (ie. 2 x KB’s)C) EvilWheel, Russian Twist, KB crunch, V-Sit, StraightLegged-AB-drill You work 3 sets of 3, then rest 30s… repeat 6 rounds