20110714 – 05h30 – 32’s
JM + WarmUp (160 club) Basic 12 is the template.KB-exercise 32 repsKB-leapfrog 32 repsEvil Wheel 32 repsScissor Jumps 32 reps 12 sets HRMax= xxx kcal= xxx
20110711 – 05h30 – timed sets
JM + WarmUp (160 club) Jerk/Press5m Left, 5m Right, rest 1 minute – 5 sets HRMax= xxx kcal= xxx
20110709 – 07h00 – Kettlebell poker
JM + WarmUp (160 club) “Buy-In” minimum=8 repsMinumum “bet” (increment)=2 Winner of the hand becomes the “dealer” for the next hand (they get to choose the next exercise from the list)To win a hand you MUST finish the exercise. You can…1.Stick (in which case everyone has to repeat the same exercises as the previous round within this hand)2.Raise (you can either increase the number of reps everyone has to do, or the weight they use, or both)3.Fold (if you quit, then you do bridge till the end of the hand – this is your incentive to keep playing) Choose
20110708 – 05h30 – total=48
JM + WarmUp (160 club) 1. Pushups:Presses2. Snatch:[Burpee or pullups]3. 2H-swing-squat:[TuckJump or KB-halo]4. Alternating-Lunge-Swings:[ScissorJumps or SwingUps]5. C+P(single):GuS-OH6. DoubleCleans:WeightedSitups(DoubleKB)7. DeepBoxSquatJumps:Double Press/Jerk8. Standing-1H-Row or O.H-squats:KB-burpee9. Double-KB-squats or DoublePress/Jerk:Double Snatch On each of 1-9, do 48 reps in total – and you can only change exercises once. (ie you cant do 10+12+2+24 and switch back and forth between exercises)You can, for example, do all 48 pushups and zero presses, or 24 of each, or zero pushups and 48 presses etc HRMax= xxx kcal= xxx
20110706 – 05h30 – Steve Cotter lunges
JM + WarmUp (160 club) C+P or Snatch 25repsLunges 40m each direction (to end and back) 1) OH lunge2) Steve Cotter lunge3) Steve Cotter lunge O.H4) Side Kick + Squat (O.H)5) Dragon Lunge (O.H)6) Steve Cotter O.H Dragon Lunge HRMax= xxx kcal= xxx