Wednesday 8th October 2008

Change in plans, Stef had an engagement to get to so we decided to delay the Octavian boot camp another week.

Instead we set up 2 pairs of rings (1 high, 1 low) from trees on the grass along with a 20kg KB, 24kg KB and a sandbag.

1 Jacobs run to warm up then we set the GymBoss timer for 30/30 intervals and without any pre-planning, went to work.

Turned out to be a great session, completely random in that you didn't know what you would do next until doing it! Some of the 30s intervals we performed were: ring pushups, superman variations, ring pullups, static hangs, kb snatches, cleans, presses, windmills, getups, sequences, sprints, box jumps (on park bench), pushups, squats, burpees, sandbag runs, sandbag throws, sandbag cleans and the list goes on!

40 intervals in 40 minutes and we felt well worked over afterwards!

Wednesday 17th September 2008 - Kings Park

Time: 5pm
Location: grassed area top of Cliff St
Equipment: sandbags, kettlebells

Warmup
5 flying burpees
10 pushups
15 squats
3 Rounds

The Zerch is Back in Town!!
Sandbag Relay:
Player 1 - run 50m with sandbag, 5 cleans, run back with sandbag in Zercher hold
Player 2 - static hold (overhead sb, heavy kb, plank etc)
10 Rounds

Get Get Down!
Team [T]GU rotation (sb, kb) until everyone has done 25 (static hold while waiting)

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 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...

Saturday 16th August 2008 - SingaJaws

Time: 7am (f up and be there)
Location: Jacobs & grassed area near roundabout at top of Cliff St
Equipment: 1 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB, 1 x 24kg KB

Warmup 1
KB Complex, concentrate on form

Warmup 2
Jacobs - Kokoda scratch race

Last Supper
Continous KB sequence / Jacobs relay

2 teams of 2
1 person runs the ladder while the other does a maximum of 5 reps (2 reps / movement) of the continuous sequence

3 rounds (e.g. everyone to hit the ladder 3 times)

Fine, clear morning in a beautiful city:
Snatch
Get down / get up
Squat
Swing
Run
Rest

Wednesday 2nd July 2008 - Kings Park

Time: 5:00pm
Location: grassed area near the fancy houses

Equipment: Selection of KBs

A Hunk of Burning Lungs
1 person runs to the bottom of Jacob's and back
Everyone else completes the continuous KB sequence up to 5 times (L&R, KB not to touch the ground) or until the runner returns - followed by up to 1min rest then next runner goes
All to hit the ladder 4 times

Continuous KB sequence (KB not to touch the ground)
2 x snatch (end 2nd snatch with bell overhead)
Get down
2 x floor press (end 2nd press with bell in the air)
Get up
2 x OHS
2 x swing (switch hands on 2nd swing)
Repeat with other hand (1 rep is complete once both sides are done)

Wednesday 25th June 2008

Time: 5:00PM

Place: DNA tower

Equipment: 1 x parallettes, 1 x sled, weight plates(4x20, 1x10, 1x5), heavy bag (70kg), bag of chains (40kg), 20M rope

Warmup
3 rounds of sled push - 20M seated rope pull to bring sled back
(increase weight each round to determine max weight)

then:

20 x decline Spiderman push-ups on parallettes +
20M sled push at max weight +
20M seated rope pull to bring sled back +
1 circumferance walk around of DNA tower wall with heavy bag zercher carry (or drag)+
1 sprint up DNA +
1 walk (rest) down DNA

5 rounds

note:
Spiderman PushUps are done by bringing the right knee to the right elbow on the downward push-up action, then return back on the upward motion, then bring the left knee to the left elbow on the next downward pushup


Cam getting a taste of the SB philosophy


Damon showing him how it's done!

Wednesday 30th April 2007 - Kings Park

Time: 5pm
Location: Jacobs Ladder
Equipment: sandbags, chains

No warmup.

Breaking in the Bags
1 x ladder with sandbag
1 x ladder with chains
1 x ladder free
4 Rounds (12 ladders total)
*If the heavy bag is there, everyone must use it on at least 1 of the 12 runs

Compare to these times, I reckon we can all crack the 60min mark this time!

Wednesday 9th April - Jacob's Ladder

Time: 5:00pm

Equipment: kettlbells, 5kg medicine ball, 1 x parallettes

Warmup
KB Concrete Complex

I Pity The Fool
Walking KB swing (RK 16kg, PG 20kg, DB 24kg) up Cliff St
Walk down goblet hold
1 x ladder
4 Rounds

DB: Sub ladder for 30 ball slams & 10 parallette pushups

Saturday 23rd February 2008

Session Name: F.Up Canadian 2

Time: 7:00AM

Place: Top of Jacobs

Equipment: KB (16, 20, 24), SB (heavy, light, chains)

Workout:

Endurance Session:
Jacobs/Kadoka scratch race
Rod 16 minutes
Damon 12 1/2 minutes
Grover 13 minutes
Stef 10 1/2 minutes
Joel 10 1/2 minutes

when the last person arrives immediately start the following sequence -
1 x Jacobs ladder (alternate: light sb, chains, free, heavy sb)
50 x KB movement (alternate: swing, push press, KB Jerk, KB full clean)
1 x lunge up to roundabout
4 rounds

then immediately 1 x reverse Kokoda

Need to complete the entire session in less time than the Wednesdays session

Wednesday 6th February 2008 - Kings Park

Location: DNA Tower
Time: 5pm

Equipment: 2x12kg KB, 2x16kg KB, 2x20kg KB, 2x24kg KB, 2xsmall SB, 2xsmall (2.5kg?) med balls

Warmup
Throwing (dodge & catch) small medicine ball
10 minutes

2 or 3 groups, size irrelevant as long as there is enough equipment
Workout 1
Group 1: run 300m, rest until last in group returns
Group 2: 8 KB push press (4 each arm) followed by static rack hold until last runner returns
[Group 3: tabata pushups]
20 minutes

Workout 2
Group 1: run 150m with sandbag, rest until last in group returns
Group 2: 15 KB pushups
[Group 3: 15 med ball crunch @ 5m distance]
20 minutes

Wednesday 30th January 2008

Time: 5:15PM

Place: Top of Jacobs then Kings Park (Square Grass Area)

Equipment:

2 x Sleds, 120kg Weight Plates (5 x 20, 2 x 10), KB (2 x 12, 2 x 20)

Workout:

Endurance Session: Jacobs/Kakoda Run
Rod 16 1/2 minutes
Damon 13 1/2 minutes
Stef 11 minutes
Joel 10 1/2 minutes

Strength Session:
(I will send a PDF of the exercises most of which we have not done in out training so far)

Grab 20kg or 10kg weight plate

6 x walking lunge to weight plate press +
6 x weight plate squat +
6 x weight plate wood chop +
6 x weight plate rotational lift and press
6 rounds

then:

20M Backward Sled Drag weight add ladder to max weight load
(work in two teams start at 40kg)

then:

10M sled chest press +
10M sled sumo walk +
10M sled diagonal lift and pull
3 rounds

Monday 28th January 2008

Time: 6:00PM

Place: Jacobs Ladder

Equipment:

3xsmall SB, 2x16kg KB, 2x20kg KB, 2 x 16kg, 1 x 24, 1 x 28

Workout: "Pain is just weakness leaving the body" Relay

3 TEAMS
1 person from team A and 1 person from team B go down and up the ladder with 1xsmall sandbag each;
The other team member does the following:

• farmers walk (KB) up the street, 10 KB push ups
• farmers walk down the street, 10 Parallette decline push-ups
  
• run backwards up the street, 10 burpees
• run forwards down the street, 10 KB swings

Pass the baton (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)

23rd January 2008 - Boot Camp

Time: 4:45PM

Place: Top of Jacobs

Equipment: KB (2 x 12, 2 x 16, 20, 24), Medicine Ball, sled, 20m rope, weight plates

Warm Up: 1 x Jacobs (go hard)

Endurance: Jacobs/Kakoda Scratch Race
Rod: 17 minutes
Damon/Paul: 14 minutes
Joel: 11 1/2 minutes
Stef: 11 minutes

Strength Circuit:
1 minute intense work/30 seconds rest until you collapse (or time is 6:15PM)

A: 15 meter sled drag, 5 clap push ups
B: 5kg ball slam burpie combo
C: 12 kg KB manmakers
D: 20m 20kg weighted seated rope pull (fast)
E: 5 KB swing, 3 breath rest, repeat

20th January 2008 - Boot Camp

Place: Top of Jacobs Start

Equipment: KB (8, 12, 16, 20), Medicine Ball, SB (14, 35)

Warm Up: 15 min Jacobs (go hard)

Circuit:
Down & Up Mount St +
10x KB or SB “Cheerleader” (Push Press with a jump) +
10M Bear Crawl +
10x Clapping Push-up +
1 Minute Plank
10 x SB Sit-ups +
10 Ball Slams
2 Rounds (3^rd Round is optional)

Endurance: Jacobs/Kakoda Scratch Race
Rod: 17 minutes
Damon: 14 minutes
Stef: 11 minutes

Wednesday 16th January 2008

Time: 5:10PM

Place: Kings Park

Equipment: KB (2x12, 2x16, 2x20, 2x24), sled, 3 x 10m ropes, Weight Plate (2x20kg, 1x 10kg)

Warm-Up: KB Complex with 25m sprint interval between each exercise

Strength Workout:
10M Bear Crawl +
20m heavy sled rope pull +
12 KB OH squats +
20 10m whip smash
8 rounds, continuous - rest only while waiting for next station

Endurance: Jacobs/Kakoda Run

Rod - 18minutes

Damon, Cameron - 14 minutes
Joel - 12 1/2 minutes

2nd January 2008 - SB Boot Camp

Where: Kings Park – Long grass area near Woman’s Memorial Park

Equipment: KBs (12, 16, 20, 24, 28), 2 x Parallettes

Warm Up: KB Complex

Workout:

Damon Loses it (shortened version)

Go in pairs – Damon and Stef, Rod and Paul

5, 10, 15 x 12 kg DB or 12 kg KB man makers,

Sprint 25 meters,

10, 20, 30 x parallette push ups,

Sprint 25 Meters,

10, 20, 30 x Heavy Double hand KB swings,

Sprint 25 meters,

10, 20, 30 x one arm OH Lunge (For 10 rep - 5 uphill then 5 downhill on alternate arm),

Run 75 meters back to start - Rest as required – start next round until 3 rounds complete

(First Round looks like 5 man makers, sprint, 10 parallette push ups, sprint, 10 KB swings, 10 OH KB lunge, sprint, rest)

Scratch Race

Starting at Kakoda to the ladder down the ladder across Mount St back up to top of Kakoda:

Rod first (best time ~18minutes)

Damon second (best time ~14 minutes) – 4 minutes after Rod

Paul third (best time ~13 minutes) – 1 minute after Damon

Stef (best time ~10.5 minutes) – 2 minutes 30 sec after Paul

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)

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!