20110610 – 05h30 – Life is full of choices

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JM + WarmUp (160 club) Group APullups (8) OR SwingUps (12) vs. Squats(Goblet) (4) [Gals 16kg, Guys 24kg]Pillar Lunge (24L+24R) vs. Ninja Pushups (10)Tuck Jumps (5+5) vs. Clapping Pushups (10)Windshield Wipers (4) OR Floor Wipers (6) vs. Full Contact Twist (8) [Gals 5kg+, Guys 15kg+]Walking Bridge (32) vs. High Box Stepups (24L+24R)Hanging Press (3L+3R) vs. Ring Dips (5) [Gals 8kg, Guys 12kg]Pistols (5L+5R) vs 1-Arm pushups (3L+3R) Group B (The doubles are done with 2 of the same weights as the singles, so if you work with 20kg on the singles, it’s 2x20kg on the doubles)Swings (50) vs. Double

20110609 – 05h30 – Slow poison (core)

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JM + WarmUp (160 club) TGU L x1, TGU R x1 (24kg)Double Press x3 (2x16kg)After 10 sets, increase the TGU weight, and increase the # reps on the double presses ie. round 2… TGU (28kg) still 1+1 L+R, and 4x Double Press (still with 2x16kg)ie. round 3… TGU (32kg) still 1+1 L+R, and 5x Double Press (still with 2x16kg)etc HRMax= 153 kcal= 621

20110608 – 05h30 – Wendy’s B/D class

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JM + WarmUp (160 club) Wendy is 49 today. Date of birth: 8/6/1962Our numbers are 6 8 19 49 62Since she’s a fan of pullups and leg/bum work…. 6 KB exercises8 Leg/Bum exercisesModified Tabata [Work 62s, rest 19s] x49 roundsAdd 49 pullups at the end Legs/Bum: Dragon Lunge L,Dragon Lunge R, Box Lunge L, Box Lunge R, KB LeapFrog Static, 1L-Bootstraps L, 1L-Bootstraps R, 1L-DL (alternating)KB: Press L, Press R, Snatches L, Snatches R, Double Cleans, Double Presses HRMax= 174 kcal= 964

20110607 – 05h30 – .357 continued

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JM + WarmUp (120club) We (mostly) didn’t even get close to finishing all 3 rounds yesterday, so today is your chance to carry on and do the parts you didn’t manage yesterday.Being a nice person though, and realising that burpees are hard, I decided to change the 2nd exercises for the #2 & #3 rounds#2 Evil Wheels#3 Scissor Jumps Sw2h + “X”SwL + “X”SwR + “X”SwA + “X”CL + “X”CR + “X”PpL + “X”PpR + “X”SnL + “X”SnR + “X”C+P-L + “X”C+P-R + “X”DBL-Sw + “X”DBL-C + “X”DBL-Pp + “X”DBL-Sn + “X”DBL-C+P + “X”

20110606 – 05h30 – .357 magnum

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JM + WarmUp (100club) 21-15-9 is the theory…Round 1: 21 & 9Round 2: 15 & 15Round 3: 9 & 21 Sw2h + BurpeesSwL + BurpeesSwR + BurpeesSwA + BurpeesCL + BurpeesCR + BurpeesPpL + BurpeesPpR + BurpeesSnL + BurpeesSnR + BurpeesC+P-L + BurpeesC+P-R + BurpeesDBL-Sw + BurpeesDBL-C + BurpeesDBL-Pp + BurpeesDBL-Sn + BurpeesDBL-C+P + Burpees Furthest progression for the morning was round 2 Cleans.It took me 3 sessions to get through the whole lot. 1. HRMax= 172 kcal= 970 (11m30 in the red zone) [20kg for the singles, 2×16 for the doubles]2. HRMax= 175 kcal= 931 (22m35 in the