20111020 – 05h30 – LEGS (as promised)

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JM + WarmUp (160 club) Pulsed Goblet Squats. Start at the bottom. Do several reps… stop at the bottom while “resting”…repeatBetween each set do Swings, or Cleans.The squats are with a lighter weight (eg 16kg-20kg) and the other is with a heavier one eg.24kg 16kg6 sets of 3 reps (Swings Alternate x50)7 sets of 3 reps (Swings Alternate x50)8 sets of 3 reps (Swings Alternate x50)9 sets of 3 reps (Swings Alternate x50)10 sets of 3 reps (Swings Alternate x50) 18kg5 sets of 4 reps (Cleans 30+30)6 sets of 4 reps (Cleans 30+30)7 sets of 4 reps (Cleans 30+30)8

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20111019 – 05h30 – The 80’s

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JM + WarmUp (160 club) Scissor JumpPullupsPushupsEvilWheelBulgarian Bag spinsBulgarian Bag squatsGetUp Situps (Racked or OH)Walking BridgeStrict Bridge Basic12 KB exercises (Sw2h, SwL, SwR, SwA, CL, CR, PpL, PpR, SnL, SnR, C+P-L, C+P-R) Do any one of the above for 80s, rest 10s, repeat. Bonus rest of 30s every 12 sets.

20111017 – 05h30 – Funday anniversary continuation

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JM + WarmUp (160 club) We continue to celebrate being here for 1 year – which is 52 weeks of 7 days, and has 12 months. 12 exercisesSwings (L)Bridge (Strict)Swings (R)Squats (Bodyweight)Swings (Alt)Bridge (Walking)Do this twice on each weight Work for 52 seconds, rest for 7 seconds.. on each of the 12.5 rounds, increasing weight every round20,22,24,28,32kg (the very very last subset was half 32, half 36kg) HRMax= 159  kcal= 887

20111015 – 07h00 – Maths 101 anniversary workout

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JM + WarmUp (120 club) We have been at the new venue for 1 year tomorrow 16/10/2011, so we’ll use these numbers to create a masterpiece 16-10-2011 = 1yr (365 days). It’s the 15th today (instead of the 16th)…20×11=22010×16=160 220+160=380… subtract 15 = 365…so we need a negative exercise to get the numbers right [220 reps] 11 sets of 20 reps TGU’s – guys 16kg, girls 8/10kg[160 reps] 10 sets of 16 reps pick any one of these… DeepBoxSquatJumps [guys 16kg, girls 8/10kg], TheNick(weighted ScissorJumps 2x12kg, girls 2xkg), BurpeeBoxJumps[-15 reps] 15 reps of negative weighted pullups[365 reps] We started

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