Wednesday 22nd October 2008 - Jacobs Ladder

Time: 5pm
Equipment: Parallettes, kettlebells

1 x Jacobs + 1 x Mount St, bunny hopping up the last 10 metres of Mount St
3 Rounds

Tabata Intervals
6 x parallette pushups (3min)
6 x box jumps (3min)
6 x KB swings (3min)
3 Rounds (rest 1min after each round)

Lunge up and down Cliff St

Wednesday 20th August 2008 - From Singapore...

"From Singapore, with Love..."

Equipment: stef to bring KB's, Paul and Rod to bring theirs

Warm up with alternate KB sequence:

3 x snatch - Right hand +

TGU (downward phase) +

3 x floor presses - Right hand +

TGU (upward phase) +

3 x KB Thruster - Right hand +

3 x KB Swing - Right hand +

SWITCH HANDS & THAT = 1 SET

COMPLETE 5 SETS BACK TO BACK

Take stroll down orchid street - avoid the bartering, bring the bells!

5 x jacobs ladder - must have either 2 kettlebells with you of any size OR one sand bag and one KB of any size.

FOR TIME

Off Orchid street and straight to Santosa Island - taking the ferry is soft, swim instead! or sweat blood trying!

3 x mount street

Enough of sweating blood without our good friend Damon, that should do us for tonight...

Wednesday 9th January 2008

Location: Start at bottom of Mount St

Equipment: KB(2 x 12kg, 2 x 20kg), Sandbag (2 x small), Bag of Chains, 2 x Backpack with 10kg)

Time: 5:00PM

Warm-up: KB Complex

Workout: "Pain up the Mount and Back"

Wearing Loaded Back Pack (Damon 24kg, Rod/Joel 10kg)
10m Kettlebell /Sand Bag Farmer Carry +
10x KB/SB Rack Lunge +
10x KB Push-ups or Push-ups
Start at bottom of Mount St, up to the top and back again

1x Jacobs/Kakoda Loop Scratch Race (Rod 18 min, Damon/Joel 14 min)