On the Road to GS

[Peter Sbirakos]

Well, its been a LONG time since I've posted on these forums....

Looking back http://www.kettlebells.com.au/forum/viewtopic.php?f=14&t=608 at the link, it was fascinating see the KB workouts that I used to do and still do though I no longer record them.

And for a long time close to 6 years of KB training, I didn't have any interest in GS but ever since Steve Cotter conducted his workshop in Canberra, I was inspired. Therefore, from the thread title, Ive decided to begin training in GS exclusive to everything else (maybe :)) in order to generate some decent numbers. The format will be the one that Steve used at the workshops (figured that was a logical place to start) until I can get 10mins going with the 24kg biathlon and the long cycle. Then logically, the training will change. By the way, any critique and advice is most welcome.

My Stats as at Nov 30th, 2008
Age: 41yrs
Height: 177cm
Weight: 77kg
Resting HR avg: 58

Workout
2 arm swing 32kg - 2min
1 arm swing 32kg - 1min left
1 arm swing 32kg - 1min right
H2H swing 32kg - 3min

2304kg lifted. average of 12 swings per minute without putting the bell down.

break for 5 mins

1 arm clean 32kg - 3min left
1 arm clean 32kg - 3min right

1920kg lifted. average of 10 cleans per minute without putting the bell down.

break for 5 mins

Long Cycle Clean & Jerk 24kg - 3min left
Long Cycle Clean & Jerk 24kg - 3min right

1440kg lifted. average of 10 C&Js per minute without putting the bell down.

total lifted: 5664kg.

Comments:
I felt my grip, forearms, legs and glutes had taken a battering (workout was in the morning) and now in the evening, they have completely recovered. I would put that down to my experience with the bells all these years.

What I found interesting is that during Steve's workshop, I only used the 16kg and I found the work tough. Before posting on here however, I had done the workout described above several times since the workshop using the same loads but less time perhaps as much as 50% less. So progress has been rapid. It can only get better.

[jd]

Great to see you posting again Peter

Steves workshop certainly was inspirational

Are you still competing martial arts?

Jamie Douse

[Paul in Hobart]

Welcome back mate!
We can expect you in any upcoming Aussie comps?
cheers and best of luck with trainings!
Paul

[Peter Sbirakos]

Great to see you posting again Peter

Steves workshop certainly was inspirational

Are you still competing martial arts?

Jamie Douse

thanks Jamie!

How are you? I was browsing your western kettlebells site and now i know what you look like!

i retired from karate comps end of '06 after a bumper year of competition in the Worlds, ACT and Australian Nationals. A lot of fun but exhausting. I still teach karate and a couple of weeks ago i was invited by several clubs to coach the ACT team for a couple hours on a sunday. unfortunately NONE of the 'athletes' were in shape. During a couple of reaction-timing drills i taught them, they were all gassing out after 30sec. A shame since the number one prerequisite in the fight game is, be fit!

i'm actually competitive in the salsa dance scene which i also teach twice a week. i competed in the ACT in July this year (came 2nd) and then competed in Sydney at the Australian Salsa Championships in September and came 4th which was an amazing experience. You can check out some photos at the links below: http://www.australiansalsaclassic.com.au/ and http://www.facebook.com/home.php?#/profile.php?id=818368279&v=photos&viewas=818368279&so=15

[Peter Sbirakos]

Welcome back mate!
We can expect you in any upcoming Aussie comps?
cheers and best of luck with trainings!
Paul

thanks Paul! Been following your exploits. Very well done :)

Yes I hope to get involved in competition which i'm looking forward too.

and the very best of luck to you as well.

[Peter Sbirakos]

Workout
2 arm swing 32kg - 2min
1 arm swing 32kg - 1min left
1 arm swing 32kg - 1min right
H2H swing 32kg - 3min

break for 2 mins

Long Cycle Clean & Jerk 24kg switching hands every 5 reps for 5mins.

break for 2 mins

2x24kg long cycle clean & jerk 3 rounds of 1min each with a 30sec break between rounds.

a couple of pistols each leg holding the 24kg, some jack-knife pushups and some pullups.

Comments:
i felt tired today and didn't bother to count the reps lifted. my grip is my biggest weakness but this will improve over time.

[jd]

Great to see you posting again Peter

Steves workshop certainly was inspirational

Are you still competing martial arts?

Jamie Douse

thanks Jamie!

How are you? I was browsing your western kettlebells site and now i know what you look like!

i retired from karate comps end of '06 after a bumper year of competition in the Worlds, ACT and Australian Nationals. A lot of fun but exhausting. I still teach karate and a couple of weeks ago i was invited by several clubs to coach the ACT team for a couple hours on a sunday. unfortunately NONE of the 'athletes' were in shape. During a couple of reaction-timing drills i taught them, they were all gassing out after 30sec. A shame since the number one prerequisite in the fight game is, be fit!

i'm actually competitive in the salsa dance scene which i also teach twice a week. i competed in the ACT in July this year (came 2nd) and then competed in Sydney at the Australian Salsa Championships in September and came 4th which was an amazing experience. You can check out some photos at the links below: http://www.australiansalsaclassic.com.au/ and http://www.facebook.com/home.php?#/profile.php?id=818368279&v=photos&viewas=818368279&so=15

Im good thanks Peter

So now you know im a skinny arsed white boy

Still training karate though?

Without searching the entire salsa site is there a particuar section with photos of yourself? Just out of interest whats the comp format? How taxing on the body is it?

[Peter Sbirakos]

Great to see you posting again Peter

Steves workshop certainly was inspirational

Are you still competing martial arts?

Jamie Douse

thanks Jamie!

How are you? I was browsing your western kettlebells site and now i know what you look like!

i retired from karate comps end of '06 after a bumper year of competition in the Worlds, ACT and Australian Nationals. A lot of fun but exhausting. I still teach karate and a couple of weeks ago i was invited by several clubs to coach the ACT team for a couple hours on a sunday. unfortunately NONE of the 'athletes' were in shape. During a couple of reaction-timing drills i taught them, they were all gassing out after 30sec. A shame since the number one prerequisite in the fight game is, be fit!

i'm actually competitive in the salsa dance scene which i also teach twice a week. i competed in the ACT in July this year (came 2nd) and then competed in Sydney at the Australian Salsa Championships in September and came 4th which was an amazing experience. You can check out some photos at the links below: http://www.australiansalsaclassic.com.au/ and http://www.facebook.com/home.php?#/profile.php?id=818368279&v=photos&viewas=818368279&so=15

Im good thanks Peter

So now you know im a skinny arsed white boy

Still training karate though?

Without searching the entire salsa site is there a particuar section with photos of yourself? Just out of interest whats the comp format? How taxing on the body is it?

lol!!!!

yeah still training karate but more privately than attending a club.

there is a section... im the one wearing that bloody pink top :oops: the facebook link has heaps of photos.

good questions: the format is like this. all the couples get on stage and they have 2 minutes to do freestyle salsa. you do get judged on this but its more done so as to try and get rid of the nerves. once thats finished each couple gets on the stage and performs their routine. you get judged on timing, rhythm, balance, partner connection, following and leading, choreography etc. each section is out of 10 and what they do is to add them all up and get the average. highest score wins.

its not as taxing on the body as what the dancers (on TV) would have you believe. At the australian nationals, I would say I was the fittest there by a country mile. most salsa dancers are also fairly weak. they have a very weak grip and it amuses me to know end when i first meet someone that i would usually give them a nice crush grip. this is the males of course like Oliver (5 times world salsa champion) who is the dance partner to Luda (dancing with the stars). most have incredibly massive egos so i keep those egos in check hence the crush grip hahahahahahah

what they do have however, is incredible control of their bodies and an impeccable sense of rhythm, timing and balance as well as terrific creative output in generating choreography and musical interpretation.

ever since i started on GS, my dance (and karate) ability has increased simply because of the emphasis on relaxation which is incredible to me.

[Peter Sbirakos]

workout 3/12/08
H2H 1min swing - rest 30sec
H2H 1min swing - rest 30sec
H2H 1min swing - rest 30sec
H2H 1min swing - rest 30sec
H2H 1min swing - rest 30sec
heart rate spiked to 170 beats/min on that last one...

2x32kg double cleans - 10 reps
2x24kg double cleans - 15 reps
2x16kg double cleans - 20 reps

6 x 32kg jerk LR
8 x 24kg jerk LR
10 x 16kg jerk LR
numbers are not great but gotta start from somewhere...

using a 24kg and without stopping moving from one exercise to the next, trying to relax as much as possible:
10xtwo arm swing
5x1 arm swing LR
10xH2H swings
5xLCC&J LR
5xSnatches LR
5xCleans LR
10xtwo arm swing.

[Peter Sbirakos]

workout 4/12/08
decided to do a steve maxwell 300 inspired workout
using 2x16kg and going for 6 rounds.

double swings x 10
double snatches x 10
front squats butt to heel x 10
double long cycle clean and jerk x 10
renegade row with a pushup x 10

roughly rested around 3mins between rounds.

pretty wrecked after the 5th round. in fact i failed at 2 reps on the 5th round of the renegade row/pushup and decided to stop there at 242 reps.

ultimate goal would be to do 6 rounds with 2 x 24kg kb.

[Peter Sbirakos]

took me an 1hr and 15min to complete and i tried to move as quickly as possible between exercises.
Load (kg) Reps
1 Double Handed Swing 48 20
2 1 Arm Swing 40 20
3 H2H Swing 40 20
4 Long Cycle Clean & Jerk LR 40 5
5 Bent Press LR 40 5
6 Arm Bar into Get Up LR 24 3
7 Lateral KB Twist LR 24 5
8 Forward Lunge Snatch LR 24 5
9 Front squat into Push Press 2x24 5
10 Dragon Twist 2x16 5 getting better at this.
11 1 Leg Deadlift Ladder 2x32 15
12 Stiff Leg Deadlift 48 5
13 Jack knife push up BW 5
14 Hot Potato 24 10
15 Round the body pass 40 10
16 1 arm - 1 leg push up BW 5
17 Figure Eight 40 10
18 Swing Palm Offs 24 10
19 Upper Cut flips 32 5
20 Get Up Sit Up 2x16 5
21 Hammer Swing 32 10
22 Figure 8 to Hold 32 10
23 Over Head Squats 2x12 5 very ugly. a big weakness for me.
24 Dragon Flag BW 3
25 Pull Ups BW 5
26 Deck Squat Snatch LR 24 5
27 Bottom Up Cleans LR 24 5
28 Pistols LR 24 1 knees were creaking and stopped at 1 rep.
29 Club-Bell Swipe & Mills LR 10 10
30 Zenith Holds 2x32 held for 25 sec. by now very fatigued.
total time 1hr 15min

[Peter Sbirakos]

H2HSwings
5x1min - 1min rest 32kg
10pullups

Double Cleans 2x32kg
5x30sec - 30sec rest
8pullups

Double Jerks 2x24kg
5 x 30sec - 30sec rest
6pullups

Snatches 24kg
5x30secLR - 1min rest
4pullups

LC C & J 24kg
5x30secLR - 1min rest
2pullups

tired but happy.

[Peter Sbirakos]

went light - 16kg
2armswing 2min
1 arm swing 1min L
1 arm swing 1min R
H2H swing 1min
2arm swing 2min

rest 3min

1 arm clean L 3min
1 arm clean R 3min

rest 3min

1 arm jerk L 3min
1 arm jerk R 3min

rest 3min

1arm snatch L 3min
1arm snatch R 3min

rest 3min

1 arm LCC&J L 3min
1 arm LCC&J R 3min

[Peter Sbirakos]

same as before but now my goal for each exercise is to gradually increase them to 5min and decrease the rest time to 2min. so rather than having the swing session to 7min for example, get it to 10min and the cleans rather than 3mins per hand, get it to 5mins per hand. will gradually progress by either adding 30sec to 1min etc.
2armswing 2min
1 arm swing 1min L
1 arm swing 1min R
H2H swing 1min
2arm swing 2min

rest 3min

1 arm clean L 3min
1 arm clean R 3min

rest 3min

1 arm jerk L 3min
1 arm jerk R 3min

rest 3min

1arm snatch L 3min
1arm snatch R 3min

rest 3min

1 arm LCC&J L 3min
1 arm LCC&J R 3min

[Peter Sbirakos]

14/12 afternoon workout. introduced an old school friend who is a marathon and mountain runner to the kettlebells today. he regularly comes in the top 10 of the city to surf race in Sydney. he is a VERY fit individual who was *mostly* able to last the distance in the below workout. very impressive for someone that has never every lifted a kb. Rick, I believe he is ordering from you sometime this week :)

using 2x24kg kbs and 1x10kg powerclub
double swings x 5
double snatch x 5
double clean x 5
double jerk x 5
double long cycle clean & jerk x 5
pushup with renegade row x 5
single swipe - cast - mill L&R x5

repeated for 2 rounds

then felt SO good, I decided to work for time using 24kg:-
2 hand swing - 1min
1 arm swing L - 1min
1 arm swing R - 1min
H2H swing - 1 min

1 arm jerk L - 1min
1 arm jerk R - 1min

1 arm snatch L - 1min
1 arm snatch R - 1min

1 arm LCC&J L - 1 min
1 arm LCC&J R - 1 min


15/12 6.30am before heading to work. i never train in the mornings and something came over me...

10 x single swipe - cast - mill LR 10kg powerclub.

Using the 32kg
a few reps in the double swing, single arm swing and H2H
a few reps in the jerk, snatch and Long cycle

holding the 24kg a few reps in the pistol

a few reps doing a standing ab wheel roll out

a few reps doing 1 arm - 1 leg pushups

total workout time 10mins. shower and then a 10km bike ride to work. what a way to start a monday :)

[imported_Rick]

Thanks for the referral mate.
BTW- how are you finding the clubs?

[Peter Sbirakos]

@imported_Rick - late reply! the clubs are great and enjoy training with them but there is no carry over to GS training.

all drop sets as its fast becoming my favourite kind of routine. minimum rest between sets.

as a finisher did 15mins EDT from Jared's routine that i got in his manual.

1 arm Swings left and right:
48kg x 10
40kg x 15
32kg x 20
24kg x 25
16kg x 30

1 arm clean left and right:
48kg x 5
40kg x 10
32kg x 15
24kg x 20
16kg x 25

1 arm jerk
48kg x 1
40kg x 3
32kg x 6
24kg x 12
16kg x 20

1 arm snatch
32kg x 6
24kg x 12
16kg x 20

1 arm long cycle
32kg x 6
24kg x 12
16kg x 20

EDT 15mins - See Saw Press (2x16kg) and body weight Jump Squats hands behind the neck
See Saw Press: 16,16,16,16,16,16,16,14,12,10 = 148 reps
Jump Squats: 10,10,10,10,10,10,10,10,10,10 = 100 reps

All up time taken - 1hr 10mins.

happy and exhausted.

[Paul in Hobart]

happy and exhausted.
Hey , leave some energy for the blog mate! I was enjoying that!

[Peter Sbirakos]

Hey , leave some energy for the blog mate! I was enjoying that!

lol! blog post... posted.

[Peter Sbirakos]

1 arm Swing with heavier load only to the navel and the lighter ones (24 and 16) to chest. After each swing with no rest moved onto the double jerk then rested for a minute.
Load Reps
48 10LR ----------> 2x16kg - 10 Jerks
40 15LR ----------> 2x16kg - 10 Jerks
32 20LR ----------> 2x16kg - 10 Jerks
24 25LR ----------> 2x16kg - 10 Jerks
16 30LR ----------> 2x16kg - 10 Jerks

Did two rounds of the above, 100 double jerks which i was very happy about.

[Peter Sbirakos]

1 arm Swing with heavier load only to the navel and the lighter ones (24 and 16) to chest. After each swing with no rest moved onto the double jerk then quickly onto the salsa routine for the ACT Championships Sat 4th July. The routine is very fast and runs for 1min56sec.

Load Reps
48 10LR ----------> 2x16kg - 15 Jerks-------->routine - 1min rest.
40 15LR ----------> 2x16kg - 15 Jerks-------->routine - 1min rest.
32 20LR ----------> 2x16kg - 15 Jerks-------->routine - 1min rest.
24 25LR ----------> 2x16kg - 15 Jerks-------->routine - 1min rest.
16 50LR ----------> 2x16kg - 15 Jerks-------->routine.

[Peter Sbirakos]

Wed 08/08/09
Ladders - Double Jerks 2x12kg
The Below = 1 round and did 4 rounds

20reps = 480kg
15reps = 360kg
10reps = 240kg
5reps = 120kg

200 reps Total = 4800kg. Total time taken 20mins. Nice to work light bells with minimal rest.

Mon 03/08/09
Ladders - single arm Jerk 32kg
The Below = 1 round and did 10 rounds of

2reps l&r = 128kg
3reps l&r = 192kg
5reps l&r = 320kg

200 reps Total = 6400kg Time Taken 30min Goal is to aim for 10reps each arm.

Sat 01/08/09
Ladders - single arm jerk 24kg
The Below = 1 round and did 5 rounds of

2reps l&r = 96kg
3reps l&r = 144kg
5reps l&r = 240kg
10reps l&r = 480kg

200 reps Total = 4800kg Time Taken 28min. Goal is to aim for 2x24kg

Thurs 30/07/09
Ladders - double jerks 2x16kg
The Below = 1 round and did 5 rounds of

2reps = 64kg
3reps = 96kg
5reps = 160kg
10reps = 320kg

100 reps Total = 3200kg Time Taken 25min

[Peter Sbirakos]

10/08 workout

2x16kg jerks - cadence 12reps/min

10x1min rounds 30sec rest between rounds

Total volume: (12reps x 10) x 32kg = 3840kg

did a light 10min recovery run. felt great.

[Peter Sbirakos]

12/08/09

double jerks 2x16kg cadence 12reps/min

5 x 2min rounds with 2mins rest between rounds. the last 2min round was fairly hard but making steady progress and very happy with the cadence.

total volume 120reps = 3840kg

[kbellguy]

Hi Peter

I use a very similar method of jerk progression, I have found it to be one of the most effective measurable progressive GS methods. How do you find it yourself? I also use this for snatch and LCCJ with equally good results.

Cheers

Mat

[Peter Sbirakos]

Hi Peter

I use a very similar method of jerk progression, I have found it to be one of the most effective measurable progressive GS methods. How do you find it yourself? I also use this for snatch and LCCJ with equally good results.

Cheers

Mat

Hi Mat,

The progression is brilliant and should have started it much earlier but no matter. Next progression will be 4x3min with the same cadence and then 2x 5mins. Hopefully when i can hit 10mins in the next month or so, I'm going to (try and) up the cadence to 24reps/min which is about 2 reps per 5 secs per min. And then begin again from the start of the progression. Once I can do that, then ill begin with the 2x24kgs. thats the plan anyway.

In the past Ive been guilty of chopping and changing but this time i'm determined to follow a training progression with measurable results.

Progressing in this manner is excellent isn't it? And results just come quickly.

[kbellguy]

Hi Peter

Yep totally agree, Ive stuck with this one for about 15 weeks started at being smoked at 2 minutes on the 16's. Now actually feeling a bit comfortable on the 24's!......the ten minutes for any decent numbers is a while off but within reach. I found the 20's a great tool as a "in between" wieght. Anyway glad that someone else has some good feedback on this method as well, as it clearly is very effective and simple.

Cheers

Mat

[Peter Sbirakos]

14/8/09

double jerks 2x16kg cadence 12reps/min.

did 4 x 2.30min sets with 2min rest between sets. wanted to go for 3mins but played it safe as i felt a little fatigued and glad that i did.

volume: 3840kg = 120reps

for something different, been doing a lot of sideways handstand wall walks which definitely contributed to the fatigue sigh...

[Peter Sbirakos]

only had time for a short workout:

2x16kg jerks at 2min per set. did 3 rounds. cadence 12reps/min

72reps x 32kg = 2304kg

[Peter Sbirakos]

double jerks 2x16kg cadence 12reps/min

did 5x2.30min: 150reps x 32kg = 4800kg

then for something different heavy 2hand anyhows 40kg + 24kg couple of reps each side.

plus some wall handstand walks back and forth.

[Peter Sbirakos]

double jerks 2x16kg at 12reps / min cadence

4 x 3min rounds. the last 3min round was tough mentally.

also trying to progress into a full floor planche into a handstand. so did some static frog holds up to a min. these resemble the planche but the knees are on the outside of the elbows. when enough strength is developed, then you move to having the knees on the outside and start over.

also did some front levers which are really tough and finally did some handstand wall walks.

[Paul in Hobart]

Tough work those static holds mate! Did you do them after the KB work? That would be doubly hard.

[Peter Sbirakos]

Tough work those static holds mate! Did you do them after the KB work? That would be doubly hard.

they sure are!

ive experimented with both before and after the jerk sets. i found personally that doing the static holds before fatigues me too much for the kb work. so i tried it again a couple of days later just to make sure i wasn't having a bad hair day but it produces the same fatigue. can still do the jerk sets but tough.

so i just do them after the jerk sets and find its much easier. weird, i know...

[Peter Sbirakos]

double jerks 2x16kg cadence 12reps/min

5 x 3min sets then usual static holds - front lever, handstands walks along the wall and planche.

[Peter Sbirakos]

light volume as i felt fatigued.

2x16kg jerks at 12rps/min

2 x 3min30sec and then some front lever static holds.

[Peter Sbirakos]

had several days rest and did an experiment.

recovery is such a key component of training that i tend to forget how important it is to increasing performance. sigh... i seem to just keep going until i exhaust myself. developing maturity in training is SO difficult!

in several threads, Ive been spouting the sports specific principle as the key to developing performance in a sport. thus if you train the jerks, then do the jerks and you will get better at them. so the question that i asked myself, since ive been exclusively training timed jerk sets and nothing else apart from some static holds, how would i go if i do timed sets of swings and cleans? will there be a transfer of strength endurance from the timed jerks sets into those two exercises? i can conclusively say that for me there was, it was great.

so after spending 4 days recovering, i gave it a shot. results below:

16kg Swing - total time 10mins without stopping
2 arm - 3 mins
1 arm Left - 1 min 30sec
1 arm Right - 1 min 30sec
H2H - 2 mins
2 arm - 2 mins

quite easy. didn't bother to count the reps. rested 5mins

16kg clean - total time 10mins switching hands at the 5min mark. cadence 12reps/min

1 arm clean left - 5min
1 arm clean right - 5min

total reps: 120 x 16kg = 1920kg

very easy. rested 5mins.

2x16kg jerks - total time 3mins 30sec at 12reps/min

total reps: 42 * 32kg = 1344kg

[Peter Sbirakos]

been quite fatigued with a lot of social activity that left little time for training - sporadic training at best. anyway back into it!

26/09
increased the cadence to a rep every 3 seconds therefore 20reps/min
5 x 1min double jerks 2 x 16kg

100 reps

27/09
cadence = 20reps/min
3 x 1min 15sec double jerks 2 x 16kgs

75 reps

higher intensity with low volume seems to suit me better. increaseing both variables ie volume and intensity is a recipe for disaster.


i'll stick to no more than 3 sets and increment in multiples of 15 secs until i can get to 5mins at that cadence. will no doubt take several weeks.

[Peter Sbirakos]

29/09/09

double jerks 2x 16kg @ 20reps/min

3 sets of 1min 15sec. all up 75 reps.

next workout will increase to 1min30sec which will equate to 30reps. i really like the high intensity and short amount of sets as it seems to suit my character.

some static holds: hand stand wall runs and front levers.

the above only took about 15mins all up. so deciced to do an old Steve Maxwell routine which he calls the 22 Single Minute Workout. i modified it slightly by including renegade rows and clubbell mills/swipes all up 25mins. i also wore the old x-vest which only goes up to 8kg but makes a huge difference in how tough the routine is. by the end of it, i was hurting. i used a single 16kg bell.

Mins 1 and 2: Round the Body Pass
Mins 3 and 4: Halos
Min 5: Figure 8s
Min 6: Good morning stretch
Min 7: Bent Press – Left Arm
Min 8: Squat around the Body Pass Clock Wise
Min 9: Bent Press – Right Arm
Min 10: Squat around the Body Pass Anti-Clock Wise
Min 11: Single Arm Swing – Left Arm
Min 12: Get Up – Left Arm
Min 13: Single Arm Swing – Right Arm
Min 14: Get Up – Right Arm
Min 15: Side Lunge
Mins 16 and 17: LC
Mins 18 – 19: Renegade Rows
Mins 20 – 21: Snatch
Mins 22 - 23: Mills to Swipe 10kg power clubs
Mins 24 – 25: Hand 2 Hand Swing

[Peter Sbirakos]

01/10/09

as above. the weighted vest makes a difference.

[Peter Sbirakos]

training has been haphazard. have an increasingly ageing and frail mother thats been in hospital the last 7 days which makes it difficult to train. as her primary carer, the mind is on other matters. but...

managed to put in a 45 min solid workout:

just using the 16kg kbell

snatch left and right - 1min each at 20reps/min. 2 rounds.

sprint jerks. been experimenting with this. 'fun'.

(2x16kg kbells) x 1min at 1 rep every 2secs = 30reps/min. did 2 rounds.

Double LC

(2x16kg kbells) x 1min at 1 rep every 5secs = 12reps/min. did 2 rounds.

PowerClub/Clubbell 10kg
Swipes left and right - 1min each at 20reps/min.

Mills-Swipes left and right - 1min each at 20reps/min

Static holds
handstand wall runs
L-sits
frog planche
front levers

[Peter Sbirakos]

now that mum is out of the hospital, decided to revisit some old exercises. did two workouts, one in the morning and one in the arvo.

9am total time around 38mins to complete the circuit.
Handstand Wall Runs
Front Lever
L-Sit
1 Arm Swing - 32kgx10
Clean & Press - 24kgx5
Bent Press - 32kgx3
Arm Bar into Get Up - 24kgx3
Lateral KB Twist - 24kgx10
Forward Lunge Snatch - 16kgx5
Front squat into Push Press - 24kgx5
Dragon Twist - 16kgx5
1 Leg Deadlift - 32kgx5
Stiff Leg Deadlift - 322gx5
Jack knife push up - BWx5
Hot Potato - 16kgx10
Round the body pass - 32kgx10
Evil Wheel - BWx20mtrs
Figure Eight - 24kgx10
Swing Palm Offs - 16kgx10
Upper Cut flips - 16kgx10
Get Up Sit Up - 24kgx5
Hammer Swing - 24kgx5
Figure 8 to Hold - 24kgx10
Pull Ups - BWx10
Deck Squat Snatch - 16kgx5
Bottom Up Cleans - 24kgx5
Renegade Rows - 2x16kgx10
Swipes - 10kgx10
Mills and Swipes - 10kgx10
Swing Switch - 24kgx20

3.30pm workout
10min LC 24kg switching hands every 5 reps. Base RPM - 10reps/min

felt great!