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!

Sunday 27th April 2008

Place: Warehouse Fitness
Time: 8:30AM
Equipment: Damon’s sand bags, 1 x tyre, 2 x sleds, KB’s, warehouse gym.

Dedication:
For Rod “Blue” Kantor - “You’re my boy, blue!”

Exercise:
Warm up - Teams of 3

Sandbag relay: if your not moving your hovering to push up (length will be disclosed on day)
X3 back to back

Session: Zone 1
ZONE 1: Teams of 2 – Damon and Stef – Joe and Blue – Jason and Paul

OBJECTIVE – to complete as many reps as possible in 3 mins with a 1min rest inbetween sub zones, each sub zone to be completed twice by each team. The one minute rest is to regain composure and record reps between partners. Total reps will be tallied up at the end of the session.

-6 different sub zones (to be completed in any order)

Sub zone 1: Tyre flips – max number of flips per person at one time is 5, then swap

Sub zone 2: Sled pushes at BW – 1 rep = 1x25m length (sleds will be positioned outside)

Sub zone 3: Max pull ups

Sub zone 4: Max Man Makers (each DB or KB to weigh roughly 20% of individuals BW)

Sub zone 5: BB Clean & Jerk – at 60% of BW

Sub zone 6: Turkish Get ups

ZONE 2: Teams of 3 – Damon, Paul & Jason – Stef, Blue & Joe

OBJECTIVE: Each member to complete below circuit as quickly as possible: this zone is done for time, the team with a combined total of lesser reps based on the ir individual reps done in previous zone has a staggered start, 1 rep = -2 seconds.

6 x total heavy KB get ups +
25m farmer carry – heavy +
25m free bear Crawl +
25 x parralette push ups +
12 x total sand bag get ups +
12 x total heavy bench step ups holding a total of 80% of BW in DB’s

LETS GET IT ON!!!!

Notes:

Reps for Zone 1

Friday 25th April 2008

Place: Kensington Primary School

Time: 4:00PM

Equipment: Tyres (2), Sled with dragging chain (2), KBs (2x16, 2x20, 2x24, 1x28), Slosh Pipes (2), Weight Plates, Heavy Back packs, ropes (2)

Dedication:

Message from Jason on his new blog: If there is one day of the year to go hard in a session, tomorrow's (ANZAC day) the day. No whinging, no whining. Just shut up and go hard. Anything has to be better than running up a skinny little beach on the other side of the world with blokes in cliffs raining hell on you.

Warm up 1:

Slosh Pipe overhead Hold for max time (aim for 7:05)

KB Complex:

10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up Military Press
10 x Cleans (each Hand)
10 x Pushups
10 x one arm rows (each hand)

Workout

Tyre Flip (20) with weighted back pack +

100m OH Slosh Pipe walk (or if compromise is needed Zercher hold) +

Drag Sled (50m forward + 50m backward) @ Body Weight (excluding sled weight) +

4 x 10M KB weighted rope pulls

5 rounds for each

Then when finished to the play ground:

Pull-up breathing ladder: 1-6-1

Wednesday 23rd April 2008

Time: 17:00

Place: Jacobs Ladder

Equipment: Kettlebells - 2 x 16; 2 x 20; 1 x 24; paralettes, Light DB

Warm up: KB Complex
10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up KB Military Press
10 x KB Cleans (each Hand)
10 x KB Pushups
10 x one arm rows (each hand)

Exercise Session:
5 KB or DB Manmakers +
15 paralette push-ups (down, count two breaths, explode up, one breath, down) +
30 breath KB rack hold (if possible in half squat position back against the wall) +
Ladder for speed

7 rounds

Saturday 19th April 2008 - Combat Readiness Circuit

Place: Kensington

Time: 4:00PM

Equipment: truck tyres(x2), KB (1x16, 2x20, 2x24,1x28), sleds with chain (x2), weights (6x20, 2x10), ropes (2), sledge hammers

Warm up:
KB Concrete complex

10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up KB Military Press
10 x KB Cleans (each Hand)
10 x KB Pushups
10 x one arm rows (each hand)

Exercise Session:
1A) 1 arm KB or DB clean & press x 5 each arm

1B) pull ups x 5 reps (weighted if possible)

1C) tyre flip x 3 reps

1D) sled drag forward / backwards x 30M each direction

(NOTE: finish each drag with a hand over hand sled pull until the sled reaches your feet)

Each of us to do 1 round for time to test circuit

Then: Max rounds in 10 minutes (2 at a time)

When not doing circuit and tyres not being used other guys to do sledge hammer work on the tires followed by 30 second hovers

Thursday 17 April - Jacob's Ladder

Time: 17:15
Equipment: Plate weights - 2 x 10 and 2 x 20 kgs; Kettlebells - 2 x 12; 2 x 16; 2 x 20; 1 x 24; 1 x 28; paralettes
Warm up:
Sandbag relay on Cliff Street / hovers x 3

Exercise Session:
1 minute goblet squats
1 minute paralette push-ups
1 minute step-ups
above in any order
lunge up Cliff Street with plate weights in each hand (10kg PG; RK: 20 kg DB or 12 kg and 16 kg KBs)
Ladder for speed

Rest for 2 minutes

4 rounds

Wednesday 16th April 2008 - Jacobs Ladder

Time: 5pm

Equipment: 2x16kg KB, 2x20kg KB

Warmup
Concrete Complex
10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up KB Military Press
10 x KB Cleans (each Hand)
10 x KB Pushups
10 x one arm rows (each hand)

I Pity the Fool (Variations)
Goblet walk up Cliff St, forward walking swings down, 1 x ladder
Backward walking swings up Cliff St, goblet walk down, 1 x ladder
Goblet walk up Cliff St, backward walking swings down, 1 x ladder
Forward walking swings up Cliff St, goblet walk down, 1 x ladder