Adapt and Survive

+ 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.

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