Workout 02/09/08

100 Squats
90 Double unders
80 Box Jumps
70 KB Swings
60 Sandbag Lunges (30 e/s)
50 Ring Rows
40 Pushups
30 Situps
20 Burpees
10 KB Snatches (each arm)

For Time;-

Garage Gym 15/07/08

Thought I would do an update with a bit of stocktake of all
equipment that Im currently using during sessions. Over on
the right is the ring setup hanging from the pergola, these are
Elite Rings from ringtraining.com. From memory these were
around the $70-80 mark and are one of the best pieces of kit
Ive got, around 1kg and totally portable. In the background you
can see the chin up bar which also has dips handles on the
other side, not the best unit but it does the job, has a few sandbags holding it down which is an absolute necessity when throwing out some vicious kip's. The duct tape is there between the handles as a guide to make sure full ROM is achieved with the chin getting well over the tape. Apart from these bits of kit I also use :-
- 2x16kg & 1x24kg kettlebells
- Plastic and ball bearing skipping ropes
- Foam yoga/stretching mats
- 4xSandbags (cheap $2 gym bags stuffed with 2kg sandwich bags of sand)
- 1xEmpty beer keg (looking at getting the valve taken out and part filling this with water for extra akwardness when lifting)
-1 x 40mm PVC paralettes
- Rubber medicine balls
- Milk crates - great for checking squat depth and other application requiring a low bench
-4 x Wooden dowels (used for warmup & O-Lift practice)
- Stack of boxing gloves, focus mits, thai pads etc
- 60x40cm whiteboard (essential for writing up workouts and keeping score etc)

So thats about it for now, does the job for now but hanging to get 3 50mm Olympic bars and some rubber coated plates to get into some serious barbell lifting and also for the high density foam flooring so can do a bit more training indoors during the crappier weather.

Workout 12/07/08

For Time :-

50 Lunges
25 KB Swings
50 Push press (sandbag)
25 Situps
25 Double Unders
50 Squats
25 Situps
25 Burpees
25 Situps
50 Squats
25 Double Unders
25 Situps
50 Push press (sandbag)
25 KB Swings
50 Lunges

Pic shows the basic backyard setup for this workout, the milk crates are there to measure squat depth and also gives you somewhere to twitch mid workout. The crates with a towel on top of them are roughly 13.5" inches high which is about the same height at the Dynamax med balls. The black gym bags are the sandbags and have 2kg sandwich bags full of sand in them, having the sand in individual bags makes it easy to adjust the weight of the bags without getting sand everywhere.

Workout 02/07/08

Warmup - Practice sandbag cleans

For time :-

25 Deadlift (2x24kg kettlebells)
25 Pullups
25 Kettlebell snatches - each arm (16kg kettlebell)
25 Knees to Elbows
25 Shoulder Press - each arm (16kg kettlebell)

Workout 28/06/08

45 Double Unders
45 Squat Cleans
45 Jumping Ring Dips
45 Double Unders

For Time :-

nb:- Squat cleans are with a 24kg sandbag

Finisher - Tabata crunches