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.

Matt Wilson 2010
Group Outdoor Training
Love the park day.
Exercises;
24 kg Kettlebell swing x 20 per arm
24 kg Kettlebell snatch x 20 per arm
28 kg Kettlebell snatch x 10 per arm x 4 sets
35 kg weight vest box jumps 30 cm box x 8
Paired with Push press run definition; 90 kg of chain 30 kg in each hand 30 kg on a belt 40 metres x 4 sets
Medicine ball,backward toss, jump to 30 cm box x 4
Paired with row drag reverses definition; 120 kg of chain reverse run 45 kg each hand 35 kg on belt x4 sets
Plyometric Jump overs on medicine ball x8
Paired with Overhead lunge walking with Aqua bag. Great conditioning tool. A new favourite.x 4 sets
Slosh ball round the worlds 12 for speed.
Powerband stretches to cool down
Counting each metre as one movement total weight for the session 28,904 kg