WEDNESDAY 10-10-07 - “Simple spiralling intensification of torture, torment & anguish”

DAY 1 - FUCK YEAH!!!

WEDNESDAY 10-10-07

“Simple spiralling intensification of torture, torment & anguish”

Equipment:

-KB’s – 4x20kg KB, 2x16kg KB, 2x24kg KB

-Everyone to have a wrist watch

-Sleds

-Weight Plates – 2x20kg, 2x10kg

8x1min sprints up Jacobs ladder OR Kakoda trail - 30sec – 1min rest MAX!

3mins rest

8x1min KB Snatches – 30 sec rest MAX

3mins rest

8x1min Flying Burpie up small street at top of Jacobs ladder OR path near Kakoda – 30 sec – 1min rest MAX

3mins Active recovery (setting up for next exercise / slowly)

TAG TEAM “cadaverous & ghastly” COMBO

Team 1 go to the bottom of Mount street then sled drag up, fast walking, long strong strides in combination with sprinting. Whilst Team 2 do a complex of KB Breathing ladder combination single handed swings. EG: Damon swings once, whilst I rest, then I swing once whilst Damon rests, then Damon swings twice whilst I rest, then I swing twice whilst Damon rests…so fourth until Team 1 returns, we all have 2mins active recovery (Damon and I walking down) then we go again!

X1

DONE!!!!!!

OH, BY THE WAY, THE TEAMS HAVE THE OPTION OF CARRYING KETTLEBELLS IN COMBINATION WITH THE SLED DRAGGING…

“If you are still breathing or not spitting blood after this go back and do it again, because you have not completed it properly”…