20111004 – 05h30 – Rene [R(eina)] Pienaar [Pain-arghh] – 1001 regrets

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JM + WarmUp (120 club) Just to introduce the history of this workout in advance… here’s the facebook transcript…Rene Pienaar: The Murganator!!! Bring it on I’m bullet proof!! Oh how I’m gonna regret this on Tuesday ;-/Trent Murgatroyd: I think we can arrange SOME regret for youTrent Murgatroyd: You planning on doing any walking for the next… say… EVER!!??Trent Murgatroyd: Cancel those plans!Rene [R(eina)] Pienaar [Pain-arghh] 1) Scissor Jumps2) Squat Jumps3) Deep Box Squats (NO jump)4) Hamstrung5) Pistols6) 1L-deadlift7) Frog Squats Each move gives you 1 point. Get 1001 pointsIf you have time…get more than 1001 regrets (oops… points)Change

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20110929 – 05h30 – “Hill” Sprints using kettlebells

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JM + WarmUp (120 club) Grab yourself 5 different kettlebells (eg. 16,18,20,22,24) and set them up in front of a pair of plyo-boxesWork 24s, Rest 16s… Do the routine on each of the 5 straight after each other…then bonus rest for 40s. The idea is to do short, hard bursts – equivalent to doing hill sprints, but using kettlebells instead1) Snatches Left2) Snatches Right3) Deep Box Squat Jumps5 rounds HRMax= 169  kcal= 962

20110928 – 05h30 – GS timed set seesaw

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JM + WarmUp (160 club) Start with 2 weights, a lighter one and a heavier one (2kg either side of your normal base weight).eg. If you normally use a 20kg, take an 18kg and a 22kg Timed sets.Heavier weight: OAJLighter weight: Snatches Add 40s to the snatches set, reduce the OAJ set by 40s (per arm).1) OAJ 4m00+4m00 Snatches 1m00+1m002) OAJ 3m20+3m20 Snatches 1m40+1m403) OAJ 2m40+2m40 Snatches 2m20+2m204) OAJ 2m00+2m00 Snatches 3m00+3m00 HRMax= 171  kcal= 970 (NO run today – calf strain)