20110120 – 05h30 – Hundred clubs+

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JM + WarmUp (160 club) Grab your favourite working weight.(20kg)1) 10 reps of each of the basic 10 moves (100club) plus 10 SqBw2) 12 reps of each of the basic 10 moves (120club) plus 12 SqBw3) 14 reps of each of the basic 10 moves (140club) plus 14 SqBw4) 16 reps of each of the basic 10 moves (160club) plus 16 SqBw5) 18 reps of each of the basic 10 moves (180club) plus 18 SqBw6) 20 reps of each of the basic 10 moves (200club) plus 20 SqBwGo up a weight (24kg)7) 10 reps of each of the basic

20110119 – 05h30 – A few “gentle” Tabata’s

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JM + WarmUp5 Tabata 20:10 for 10 sets (5m) on each of ..C,Pp,Sn,C+P Then increase the “rest” to 15s, but make it an active rest – ie. do SqBw for 15srepeat the above pattern of C,Pp,Sn,C+P Make it an VERY active rest – ie. do SqG for 15srepeat the above pattern of C,Pp,Sn,C+P (just 8 sets of each)

20110118 – 05h30 – Steve Cotter’s B/D session

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JM + WarmUp (160 club) It was Steve’s birthday yesterday. Born in 1970…he’s 41so we’ll have a little session in his honour. Work 41s, rest 19s – 70 setsMixture of presses and snatches (since he likes OH moves). I went easy on the one side (hence the low and probably not representative numbers on HRM/kcal) HRMax= 156 kcal= 686

20110117 – 05h30 – triple Zuzana from bodyrock.tv

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JM + WarmUp (160 club) Zuzana from www.bodyrock.tv posted a “Swimming In My Own Sweat Workout”. Thought we’d modify it a little and give it a whirl.# 1. One Arm Sandbag Swing (right arm)10 reps, One Arm Sandbag Swing (left arm)10 reps, Burpees 20 reps# 2. One Arm Sandbag Swing (right arm)10 reps, One Arm Sandbag Swing (left arm)10 reps, Burpees 19 repsetc till you get down to 10 burpees. In all this is 100 reps on each hand of sandbag swings, and 165 burpees We’ll do it differently…Burpees 25, KB left hand 25, KB right hand 25Burpees 24,

20110115 – 07h00 – Leg recovery

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JM + WarmUp (160 club) DeepSquatBoxJumps – 8 repsHamstringSnatchPulls – 8 reps each handBasic8 (SwL,SwR,CL,CR,PpL,PpR,SnL,SnR) – 8 reps of eachHi StepUps (with a kettlebell in each hand) – 8 reps per legPistols (with a rope for balance) – 4 reps per legEW – 8 repsrepeat for rounds 45mins Increase the weight of your KB. Add in …Pushups – 8 repsKB crunches – 8 repsrepeat for rounds 30mins For the final set, use the max weight you can handle. 5 reps of…DeepSquatBoxJumpsHamstringSnatchPullsPushups(slow)EW (slow) HRMax= 166 kcal= 951