20110214 – 05h30 – Sean Temple’s posterior chain workout
JM + WarmUp (160 club) Thanks to Sean Temple from African Boot Camp/@FLUXmotion10 Squats (2xKB)10 Deadlifts (2xKB)10 PullUps 10 rounds HRMax= 152 kcal= 796
20110212 – 07h00 – ala Steve Cotter Jerk drills
JM + WarmUp (160 club) Using recently acquired knowledge from the IKFF CKT course, we’ll do a Steve Cotter inspired workout using drills which improve double KB jerk technique/conditioning.6 rounds of 14m each, with 1m rest between rounds. 36s on the KB’s, and then 24s on the BodyWeight exercise1) Double KB racked position & Hold (2x18kg); BrW (Walking Bridge)2) Double KB Jerk specific squat (2x20kg); BrS (Strict Bridge)3) Double KB chest bumps (2x22kg); PushupHold (at the bottom)4) Double KB body bumps (2x24kg); E/W (EvilWheels)5) Straight Legged deadlifts (hamstring work) (1x28kg); BrRev (Reverse Bridge)6) 1-Legged DeadLifts (1×32+kg – increase weight
20110211 – 05h30 – High benches and legs
JM + WarmUp (160 club) A nice circuitHigh Box stepups (30″-32″)Bulgarian bags (hammerthrow circles)DeepBoxJumpSquatsScissorJumps(aka JumpingAlternatingLunges)EvilWheelsPistols 12 sets of 30s Left, 30s Right, 10s rest – 4 rounds6 sets of 40s Left, 40s Right, 20s rest – 1 round (harder/higher/heavier,faster since it’s the last one) HRMax= 144 kcal= 544
20110210 – 05h30 – Bulgarian invasion
JM + WarmUp (160 club) Some work with Bulgarian bags SpinsWeighted Squats (Bag over your shoulders)Weighted Situps (Bag over your shoulders)Weighted Bridge (Bag over your hips)40s work, 10s rest – 24 rounds Then Snatches L/R Bag spins L/R 30s:30s for 2 sets of each – 4 roundsBridge – weighted, then unweighted 30s/30s for 2 of each – 2 rounds HRMax= 150 kcal= 561
20110209 – 05h30 – Ladders
JM + WarmUp (160 club) A simple ladder where basic KB exercises go up by 1 rep every round, but add in a single TGU on each arm to finish the round1x…SwL, SwR, CL, CR, PpL, PpR, SnL, SnR, C+P-L, C+P-R, then 1 TGU-L, 1 TGU-R2x…SwL, SwR, CL, CR, PpL, PpR, SnL, SnR, C+P-L, C+P-R, then 1 TGU-L, 1 TGU-R3x…SwL, SwR, CL, CR, PpL, PpR, SnL, SnR, C+P-L, C+P-R, then 1 TGU-L, 1 TGU-Rkeep adding one till you run outta time