20110129 – 07h00 – CoreBlaster

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JM + WarmUp (160 club) Sets of 8m – 40s rest between setsGuS 20kg, KBmoves-20kg: 1m GuS, 1m Sw2h, 1m GuS, 1m SwL, 1m GuS, 1m SwR, 1m GuS, 1m SwAGuS 40kg, KBmoves-20kg: 1m GuS, 1m CL, 1m GuS, 1m CR, 1m GuS, 1m PpL, 1m GuS, 1m PpRGuS 40kg, KBmoves-24kg: 1m GuS, 1m SnL, 1m GuS, 1m SnR, 1m GuS, 1m CP-L, 1m GuS, 1m CP-RGuS 36kg, KBmoves-36kg: 1m GuS, 1m Sw2h, 1m GuS, 1m SwA, 1m GuS, 1m Sw2h, 1m GuS, 1m SwA Heavy SideRolls (64kg): 36s work, 12s rest – 5 rounds Left, then 5 rounds

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20110128 – 05h30 – Legs and Asses

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JM + WarmUp (160 club) HighBenchStepups (occasionally the dragonStep) with a lunge or dragon lunge at the bottom, some swings, EvilWheels and Bridges.Work 1m, 5s setup/move time. 60 sets Bench heights vary… 600mm,800mm,500mm(weighted 2xKB),600mm,600mm,750mm,750mm HRMax= 154  kcal= 758

20110127 – 05h30 – Triplets with active rests

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JM + WarmUp (160 club) A variation on “active rest” Tabata’s. Work 45s, active rest 22s.Each set has 3 repetitions of the KB exercise, but 3 different active rest exercisesThe active rests are… High Bench StepUps, EW, BurpeesRest 30s between rounds. Basic12 template 1) Sw2h 45s, High Bench StepUps 22s, Sw2h 45s, EW 22s, Sw2h 45s, Burpees 22s2) SwL 45s, High Bench StepUps 22s, SwL 45s, EW 22s, SwL 45s, Burpees 22setc through all 12 exercises Short and sweet HRMax= 164  kcal= 733

20110125 – 05h30 – Same handed puristic Tabata’s

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JM + WarmUp (160 club) Strictly speaking, Tabata’s are 20s on, 10s rest, for 8m per set. Normally we play around with the time and just use the concept of the Tabata.Today we’ll do a strict version16 sets (8m) of a KB exercise using the same hand/exercise for the full period before changing exercises/hands.All 12 from Basic12eg. SwL 16 sets of 20:10eg. SwR 16 sets of 20:10etc HRMax= 154  kcal= 896