20110823 – 05h30 – Hi/Lo Jogging Bells

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JM + WarmUp (160 club) Set out the weights about 10m apart in lines of 4 of the same size/weight.Low weight has higher reps – you can choose which you prefer.The 0th KB is heavier than the rest of that line ‘cos it’s 2-hand swingsAt the 0th KB, Swings 2-hands. Jog to 1st KB.At the 1st KB, Swings L+R. Jog back to 0th KBAt the 0th KB, Swings 2-hands. Jog to 2nd KB.At the 2nd KB, Cleans L+R. Jog back to 0th KBAt the 0th KB, Swings 2-hands. Jog to 3rd KB.At the 3rd KB, Presses L+R. Jog back

20110822 – 05h30 – Running Man EDT

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JM + WarmUp (160 club) Set out the weights about 10m apart in lines of 4 of the same size/weight.At the 1st KB, 8L/8R Swings. Run to the end, back to the zero line, and to the 2nd weight (~50m)At the 2nd KB, 8L/8R Cleans. Run to the end, back to the zero line, and to the 3rd weight (~50m)At the 3rd KB, 8L/8R Presses. Run to the end, back to the zero line, and to the 4th weight (~50m)At the 4th KB, 8L/8R Snatches. Run back to the zero line Move to the next weight. repeat the process

20110820 – 07h00 – The Nick 2

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JM + WarmUp (160 club) Scissor Jumps… weighted (2xKB)… escalating density – this is gonna hurt even more than yesterday!8..10..12..14..16..18..20..22..24..22..20..18..16..14..12..10..8kg Yesterday was painful – so I figured we’d break it up a bit more into smaller chunks to make it more manageable1) 4 jumps on each2) 6 jumps on each3) 8 jumps on each4) 10 jumps on each5) 8 jumps on each6) 6 jumps on each7) 4 jumps on each I was WRONG!!! The smaller chunks don’t help at all. It still kills! In all, it’s 784 scissor jumps with an average of 31kg of load which translates to

20110819 – 05h30 – The Nick

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JM + WarmUp (160 club) Special thanks to @NicholasCharles (we don’t love him anymore after this workout) for the idea Scissor Jumps… weighted (2xKB)… escalating density – this is gonna hurt!8..10..12..14..16..18..20..22..24..22..20..18..16..14..12..10..8kg1) 6 jumps on each2) 8 jumps on each3) 10 jumps on each4) 12 jumps on each In all, it’s 612 scissor jumps with an average of 31kg of load which translates to 19008kg of scissor jumps.Say HELOOOOOO to your glutes! Thanx Nick! (bastard!!!) HRMax= 170 kcal= 972

20110818 – 05h30 – 50/50

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JM + WarmUp (160 club) 50s Double Press/Jerk… 50s rest/recoverYou should manage 10 reps in a set. Aim for higher!Every 10 sets, take an extra 50s rest, and then either go up in weights, or in reps.We worked on 2×16 (10 sets – 12reps/set), 2×18 (10 sets – 12reps/set), 2×20 (5 sets – 11reps/set), 2×22 (3 sets – 10reps/set), 2×24 (2 sets – 7/8reps/set) 395 Jerks in all HRMax= 176 kcal= 880