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 10th September 2008 - Jacobs Ladder

Time: 5pm
Equipment: 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB

Warmup
5 x KB snatch, overhead walk up Cliff St
10 x KB pushup
15 x KB clean, racked walk down Cliff St

Swings & Ladders
50 x KB swing
1 x JL 1st landing
40 x KB swing
1 x JL 2nd landing
30 x KB swing
1 x JL 3rd landing
20 x KB swing
1 x JL 4th landing
10 x KB swing
1 x JL to the bottom
30 x 2 KB clean

Rest, repeat once

Wednesday 3rd September 2008 - Jacobs Ladder

Time: 5pm
Equipment: 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB

Warmup
Tabata squats x 4 (rest at bottom of squat)
Run backwards up Cliff St
Team pushup ladder 1-6 (rest at top of pushup)
Carioca down Cliff St

Clean Fiend
Team single arm KB clean ladder 1-6 (rest in rack position)
Half ladder
4 rounds (swap arm each round)

Man-makers 30/30 x 4
Half ladder

Two hand cleans 30/30 x 4
Half ladder

Cool down with jog & stretch up + down Cliff St

Wednesday 27th August 2008 - Jacobs Ladder

Time: 5pm
Equipment: 8kg KB, 16kg KB

Warmup
25 KB swings each hand
25 KB snatches each hand

Reverse Jacobs-Kokoda @ easy pace
2 mins recovery

Workout
Jacobs-Kokoda race
5 mins recovery

Team KB snatch ladder 1-6-1 (each hand), KB locked out overhead while waiting
2 mins recovery

Half Ladder
50 KB swings
3 rounds

Wednesday 30th July 2008 - Jacob's Ladder

Time: 5PM

Equipment: Paralettes and all the KB's we can muster

"THE STAMP COLLECTION OF PAIN"

Half x Jacobs +
10 x snatches each arm +
10 x paralette push ups +
Half x Jacobs +
15 x snatches each arm +
15 x paralette push ups +
Half x Jacobs +
20 x snatches each arm +
20 x paralette push ups
1 x Jacobs +
10 x 2 handed KB cleans +
10 x 2 handed KB Jerks +
1 x Jacobs +
15 x 2 handed KB cleans +
15 x 2 handed KB Jerks +
1 x Jacobs +
20 x 2 handed KB cleans +
20 x 2 handed KB Jerks +
1 x Jacobs +
Rest – 3 - 5mins +
5 x 5 windmills - heavy

"To be sent via Air mail only, the fastest way!"

Wednesday 12th March 2008 - King Park

Date: 12 March 2008

Time: 5:15PM

Where: Meet at top of Jacobs

Equipment: KB (2x16, 4x20, 4x24, 2x8), SB (Chains), DB (12, 10, 8)

Warm up

Sand bag relay, if you are not running with sand bag, you are executing hovers to push ups, holding at each point for no more than 2 seconds, in other words, quick change overs.
X3 - Non stop, no rest in between rounds, everyone to complete 3 rounds

Workout

Max KB single arm snatches at desired weight x 5mins +
2x Jacobs hard +
5mins REST

then

Max number of 2 handed KB clean and press at desired weight x 5mins +
2 x Jacobs ladder hard +
5mins REST

then

Max number of Man Makers at desired weight x 5mins (these can be done at top of cliff st, on grass area +
Jacobs ladder Hard with chains or KB +
5mins REST

then

All to take off simultaneously for reverse KAKODA run.

Sunday 3rd February 2008 - The Long March

Time: 7:00AM

Place: Top of Jacobs

Equipment: Backpack weighted with 25% BW

Workout:

Endurance Session: The Long March

Simple - Backpack on -Down Jacobs, Up Jacobs, Down Mount St, Up Mount St

Not so simple - Max rounds in 2 hours

Wednesday 12th December 2007

Location: Jacob's Ladder

Time: 5pm

Equipment: 2xslosh pipe v2.0, 1xKB each (2 if you want) eg. 1x12kg, 2x16kg, 1x20kg, 1x24kg

Warm Up
KB Complex on the grass:
10x One-arm KB Swing (each side)
10x RTW (both directions)
10x Figure 8 (both directions)
10x Goblet Squat
10x Push Squat
10x Standing Halo
10x Deck Squat
5x Half-TGU (each side)
10x Windmill (each side)
10x One-arm OHS (each side)
10x Get-up (each side)

Sweat Like You Mean It
1x run down/up Jacob's Ladder
50x KB movements (this can be anything you want, including combinations of swings, snatches, cleans, get ups or whatever, just do 50)
Repeat for 45 minutes

Slosh pipe overhead hold for time (unless you have a note)

Sunday 2nd December 2007

Location: Jacobs Ladder
Time: 3:00PM
Workout: KB Complex Initiation with a twist

The twist being after the following sequence once down and up the ladder then repeat for 3 times

10x One-arm KB Swing (each side)
10x RTW (both directions)
10x Figure 8 (front-to-back)
10x Figure 8 (back-to-front)
10x Goblet Squat
10x Push Squat
10x Standing Halo
10x Deck Squat
10x Half-TGU (each side)
10x Windmill (each side), alternate arms and do One-arm Snatch to switch sides
10x One-arm OHS (each side)
10x Get-up (each side)

Notes:
RTW: ‘round the world, or waist if you prefer
Figure 8: assume partial squat, pass KB between the legs
Push Squat: start per Goblet Squat, push KB forward to full arm extension as you descend Standing Halo: grab KB by horns, pass it around the head
Deck Squat: description here: http://www.brianmac.co.uk/articles/scni13a5.htm
Half-TGU: search within the site for pictures (Half turkish get up)

Wednesday 24th October 2007 - Kings Park

Location: Jacob's Ladder
Time: 5pm

Equipment: 2x16kg KB, slosh pipe v1.0, 1xbag full of chains

Warmup
1 x Jacobs run, moderate pace

Relentless Relay
2 people descend to bottom of ladder, 2 stay at the top.

Once the 2 have reached the bottom, 1 person from the bottom ascends and tags one who will then descend etc.

Rules

• Only 1 person on the ladder at any time!
• If someone descends carrying the bag of chains, the ascender must carry it back up!
• The most recent ascendent will do static holds with the slosh pipe
• the other person at the top can help
• whoever isn't holding the slosh pipe does 3xtabata paralette pushups
  
• the slosh pipe mustn't touch the ground!
• the person at the bottom does static holds with the 2 KBs
  
• Continuous until everyone has done 10 x ascents or 1 hour, whatever comes first!!

You Don't Know Pain!
Alright fools, this one is gonna hurt!

Wall squat competition, first person to fail goes all the way down the ladder, second person to fail goes down three quarters etc
2 ROUNDS?!

Wednesday 3rd October 2007 - Kings Park (Jacobs Ladder)

Time: 5pm
Equipment: 2x16kg KB, 4x20kg KB, 2xSmall SB

Warmup
2xJL @ moderate pace

Ladder Ladder
A ladder on the ladder: 1st landing then back up, 2nd landing then back up etc all the way to the bottom.

Once at the top after having done the ladder, choose an exercise for 30 reps:

• pushups
• dips
• get ups
• swings
• cleans
• snatches
• sit ups

Then up the weight (1xKB/SB) and do it again, using that weight for the exercise after the ladder. Then up the weight again (2xKB/SB) and do it again.

So, the first ladder ladder is unweighted, second is with 1 and the third ladder ladder is with 2.

TWO ROUNDS!!

Street Sprint / Farmer Walks
First person farmer walks (20kg) to the top of the hill, drops the bells and sprints back to tag next person who sprints to the top and farmer walks back down.
THREE ROUNDS then change ends for THREE MORE!

Jacobs Ladder - Wednesday, 19th September 2007

Date: 19th September 2007, 5:00PM

Location: Jacobs Ladder - Kings Park

Workout Type: Endurance Circuit

Equipment: Sandbags, Chains, Parallettes, Kettlebells

Workout:

Jacobs ladder. 12 times down, 12 times up, non stop, alternating between no weight, chains and sand bags

Aim to do at least 1 heavy bag

Parallettes and kettlebells will be there at the top for extra work (as if you need it......but deep down you know you want to)

Sunday 16th September 2007 - Jacobs Ladder

Time and Place: 3:00PM - Sunday 16th September 2007 - Jacobs Ladder

Approximate Total Time 1 hour 00minutes (Depends on the SMMF)

Equipment:
Olympic Bar, 2 x [20kg, 10kg, 5kg] weights, parrallettes, 20kg & 16kg kettle bells

Workout Type: Strength Circuit

Workout
1: 2 x Jacobs Ladder (note time)

2:Strength Circuit (Stagger Start)
21x Front Squat Push Press +
90m Farmer Carry (up street and back down) @ KB +
21x Parallette Decline Push-up +
15x Front Squat Push Press @ +
90m Farmer Carry @ KB +
15x Parallette Decline Push-up +
9x Front Squat Push Press @ +
90m Farmer Carry @ KB +
9x Parallette Decline Push-up

3: SMMF (note max reps and total time)
Choose an exercise (Damon to Power Barbell Clean, Paul indicated preference is for One Arm KB swing, Rod choose your exercise)
1 rep, down flist flight of Jacobs and up the other side
2 reps, down flist flight of Jacobs and up the other side
3 reps, down flist flight of Jacobs and up the other side
…………Max reps

4: Core
10 Atomic sit ups +
10 Floor Wipers +
Parallette Holds or 1 minute Plank
3 rounds

Wednesday 5th September 2007 - Kings Park (Jacobs)

TIME: 5:15pm

TYPE: Speed, Strength, Endurance, Competitive Teamwork

EQUIPMENT: 2x10kg sandbags, 2x10kg plates, 2x16kg KB, 2x20kg KB, 5kg medicine ball

2 TEAMS: 1 = Stef & Rod; 2 = Damon & Paul

1 person from team 1 and 1 person from team 2 go down and up the ladder with 1x10kg sandbag each

WHILE

the other team member does the following:

• run backwards up the street, 10 pushups
  
• run forwards down the street, 10 decline (using the bench) pushups
• farmers walk (KB) up the street, 10 KB pushups
• farmers walk down the street, 10 KB snatches (5 each arm)
• unweighted squats until team member finishes the ladder if necessary

SWAP SANDBAG BETWEEN TEAM MEMBERS

10 ROUNDS (5 times on the ladder for each person)

*Note: the idea is to finish your ladder run as fast as possible to get a rest while your partner finishes their series (there may be zero rest)

The winning team gets to pick 1 of the below for both teams!

• 3x Mount Street runs
• 4x Jacobs (weighted at the winner's discretion)
• 50x burpies
• 2 sets of 50x medicine ball partnered situps
• 5x bear crawl up the street, lunging down
• 6x ball slams / 10kg sandbag throws up the street

"PAIN IS JUST WEAKNESS LEAVING THE BODY"

Thursday 30th August 2007 - Kings Park (Jacobs)

Thursday. 30.08.07 WHERE: Jacobs

Warm up and stretch

- 9 x Jacobs (1x free, 1x sand bag, 1x KB)

- Rest 3 – 5mins

- fast farmer walks from top of Jacobs to top of street, with KB in hand or Sandbags, then at top 10 x burpies & 10x KB pushups. Repeat this 6 sets.

- At the end of 6 sets, straight down Jacobs and back up as fast as possible, then 20 x KB swings at top. Rest 1minute then another 20 x swings!

- Rest 3 – 5mins

- Sled dragging from top of Jacobs ladder to top of street with sledge hammer in hands, one swing forward as you take a big step forward in when reach the top 20 x pushups. Tag team process. x 5 uphills each.

- Rest 3 – 5mins

- 1 x sprint up mount street, walk down to Jacobs, walk down to bottom, then fast up!

EQUIPMENT

Sandbags - Damon

Sledge hammers – Damon & Stef

Kettlebells - pair of 20's, pair of 16's – Stef

Sleds – Damon and Stef

Weights / Plates - Damon