Saturday 29th March 2008 - Success

Where: Success playground
When: 7:30am

Equipment: KB of choice for complex, ropes, 1 x rings (PG to bring), 1 timing watch each

Warmup
KB complex

Puke Inducer
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Fun
We are going to set up some equipment and try a few things

Muscle up
Rope climb
KB pull with rope
Pole climb

Saturday 8th March - Success!

Time: 7:30am
Location: Success playground (see map & link below)
Equipment: 2x16kg KB, 1x20kg KB, 1x24kg KB, 2xOly Bar, 2x20kg plates (DB), 2x10kg plates (PG), 4x5kg plates (PG), 1x20m rope


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Warmup
KB Complex

EnerZercher Rodney!

It's all relative! We are going to do roughly the same amount of work, relative to bodyweight.

Some exercises we will change the weight (such as bodyweight exercises or kettlebells) and others we will adjust the reps.

For instance, if I weigh 50kg and you weigh 100kg, we both deadlift 100kg but I would do it for 10 reps (100kg x 10 = 1,000kg / 50kg = 2,000% of bodyweight) and you would do it for 20 reps (100kg x 20 = 2,000kg / 100kg = 2,000% of bodyweight), we have both done the same amount of work relative to bodyweight.

As the ratios below are not exact, reps or weight has been rounded up.

Bodyweights
PG = 70kg
RK = 70kg
SS = 80kg
DB = 105kg

There are 5 stations, wait until the last person has finished before moving to the next one

1: Deadlift @ 60kg (857%)
PG x 10
RK x 10
SS x 12
DB x 15

2: 5 x pullups, 10 x decline pushups
2 rounds

3: Power Clean (ground to shoulders) @ 45kg (514%)
PG x 8
RK x 8
SS x 10
DB x 12

4: KB Swing x 25
PG @ 16kg
RK @ 16kg
SS @ 20kg
DB @ 24kg

5: 10 x Rope smash

7 Rounds continuous