Adapt and Survive

Matt Wilson 2010
Like all equipment I buy i spend a while meditating game playing on what to do with it.
I had been using Powerbags for a number of years. as an outdoor trainer they are a fantastic tool and easy to pack in the wagon. There is not a lot of instability with them which will not lead to large core activations, so I purchased the Aquabag and Sloshball set from kettlebells.com.au

They arrived and i filled them with water. The instability in the Aquabag is staggering literally. So how to use them?
Equipment; Plyometric boxes, Aquabag,Sloshball, Kettlebells, Powerbags and Powerbands(so kettlebells.com.au is my favourite site).
Group Outdoor Training
Warm up
Kettlebell swings x 10 x 4
Turkish get ups 2 x 4
Kettlebell snatches 10 x 4
Bulgarian(single leg)squats 10 x 6 with Powerbag 2 with Aquabag alternating. One foot on Plyometric box
Kettlebell single arm kneeling rows 10 x 4
Sloshball round the world 20 x 4(If it’s too easy try to do this exercise for time it hurts you need hard core for this!)
Powerband face pull 10 x 4
Kettlebell Plank
Mobility stretching

+ vibram fivefingers trial #2
Sydney Centennial park
Group Outdoor Training
Kettlebells 20 kg 12 kg pairs. Aqua Bag, Weight vests, 30 cm plyo boxes, Powerbands, medicine ball.
Kettlebell swing warm up.
Long cycle x 20 x 4
Plyo box jumps x 8 x 4 + weight vests
Push up Medicine ball jumpovers x 4 complete x 4
Lunge walking with Weight vest + overhead AquaBag x 20 x 4
Rope pulls 60 kg chain on 20 metre rope x 4 for speed
face pulls Powerbands x 20 x 4
Crunches x 20
Oblique crunches x 20
Reverse woodchops PowerBands
Mobile stretches.
Food and Fatigue
PS Vibram Fivefingers were really better in weighted box jumps than anticipated.
All that crap on shoes really ain’t necessary. Go figure.

PS after nap 4 x 20 snatches Blue Dumbell from kettlebells.com.au loaded with 10 kg of iron shot from the package deal.
Then 10 mins alternate arm clean and press. Frustrated no.

Went very well. Stick fighting, Arnis edged weapon, welcome to the brotherhood. Destroy the weapon, destroy the mass.
If you want to see what i can teach you in two days call and find out. Some skills(edged weapon) may be withheld.

Matt Wilson 2010
Workouts have been flat lately needed something to get a bit of fear. T-muscle had the NSW mile. Sounded great, and nearly aerobic, used a 40 kg weight vest and 30 kg of chain dragged behind. I had walked a mile, so gritted my teeth and got going. The burning started at 70 metres, and did’t stop. I chose a route away from people so no one could see me cry, also so there was no assistance and no circuit going near the car. The resolve to finish in one go, because once you stop you would want to lie down and rest. It felt great to finish the mile. The gear was thrown in the car quickly as i felt near collapse.
Training partner called single leg(Bulgarian) squats challenge, pain or what. All that I wanted after was food and sleep, sweet sleep.

Matt Wilson 2010
Group Outdoor Training
Had an agreement with the park authorities not to tear up the wet grass so no dragging pushes or throwing.
Wanted to try something for a while.
I did a few months of heavy Kettlebell work 48 kg x 2 and found my squats and deadlifts had dropped by 30%.
So to try activating more leg and glut muscles we did a weight vest work out, with kettlebells.
Swings no vest warm up
Weight Vest Kettlebell snatches x 10 x 4
Weight Vest Aqua Bag lunge x walking 10 x 4
Removed vests
Kettlebell long cycles x 10 x 4
Sloshball squat pressesx 10 x 4
Glut bridges+Aqua Bag 10 x 4
Crunches x 10 x 4
Powerband reverse woodchops
Warm down stretch
Very taxing workout

Matt Wilson 2010
Tools used; kettlebells Squat Rack Olympic Bar Weights Powerbands Agility Bands
Method; TMuscle Article The problem with Hypertrophy Programs by grand Poo Baa Dan John cluster sets 2-3-5 x 3
Warm ups Swings.
Exericises;
Kettlebell snatches 2.3.5 x 3
Squats 2.3.5 x 3
Bench Press 2.3.5 x 3
Good mornings 2.3.5 x 3
Face Pulls, powerband 10 x 3
Rows, agilitybands 10 x 3
Agility band reverse wood chops 10x 3
A good workout very taxing alot of weight lifted in a short time.
Good fatigue no rest breaks just pass the weight on.
Will repeat for a three weak cycle