PushMore

21 Overhead Squats @ 40kg(M)/30kg(W)

12 Muscle Ups

15 Overhead Squats @ 40kg(M)/30kg(W)

9 Muscle Ups

9 Overhead Squats @ 40kg(M)/30kg(W)

6 Muscle Ups

*Sub for 1 Muscle Up=3 Pull Ups, 3 Ring Dips

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Reminder: Our opening hours tomorrow, 18th December 2009, will be from 9.00am – 2.00pm.

then:-

20m Multistage Fitness Test.

*The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others. For more information, click here.

**Classes will be on this evening at 5.30pm, 6.30pm and 7.15pm.

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Nice socks.

10-9-8-7-6-5-4-3-2-1 reps for time of:

Tired of having the other person that slightly look like Edward or Taylor from the Twilight series steal all the attention on the street ?

WORRY NOT as we have a new solution to your worries! With these new equipment, you’ll be the latest talk of your town and circle of friends ! We are introducing to you a chance to be the latest limelight !

Jokes aside, we are planning on getting some heavy duty grippers from Heavygrips.com to improve our grip strength and to built bigger forearms the size of JW’s quads. If you all share the same dream of having that but is too ashame to admit it, let me be the first to start the ball rolling. Lets be honest with ourselves. Its Christmas !

With a stronger grip, you’ll be able to improve your pullups, deadlifts, kettlebell work and finally a nice firm handshake that would impress your girlfriend’s father. Time for some of you men in the gym to work on that woman of a hand you have there.

Anyways, it is much cheaper to order in bulk as shipping cost would be reduce. The closest we can get them from is Hong Kong and we so happen to be there. It’ll be a great Christmas present to yourselves. So go through the order page. The 2 and 3 set heavy gripper deals are an amazing steal. Let us know if you’re interested and we’ll bum in first your order for you.

Feel free to email me, johnhansoei@gmail.com or Johnson at horz3e@gmail.com if you are thinking of being the next coolest person in town that rips yellow pages for breakfast!!

5 Handstand Push Ups

5 Pull Ups

5 Kettlebell Swings @ 32kg(M)/24kg(W)

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Juan working up an appetite for Brazillian barbeque.

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Yesterday’s party was a blast! Thanks to everyone who came by to celebrate with us. And for those of you who couldn’t make it, we missed you! To another great year of PushMore!

With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute… continuing for as many minutes as you are able.

Use as many sets as needed to complete the Deadlifts for each minute.

Deadlift @ 100kg(M)/60kg(W)

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The new firebreather in PushMore – Keangston.

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Our Christmas party is happening tomorrow evening, 6.30pm at Carnaval Churrascaria, Damansara Jaya. For directions, click here. We still have some spots left, so if you haven’t signed up for the party, come on by!

1 Press @ 40kg(M)/20kg(W)

2 Push Presses @ 40kg(M)/20kg(W)

3 Push Jerks @ 40kg(M)/20kg(W)

Run 400m

Run 400m

PushMore running party.

Eight rounds of:

20 seconds Max Reps Squats

10 seconds Rest

20 seconds Max Reps Ring Dips

10 seconds Rest

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Ken getting lean and mean.

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REMINDER: Gym will be open tomorrow from 9.00am-2.00pm.

then:-

21-15-9 reps for time of:

Dumbell Squat Snatch @ 35lbs(M)/25lbs(W)

Push Ups x2

*Reminder: Classes this evening will be at 5.15pm, 6.30pm and 7.15pm.

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Ye Kar and the Turkish Get-Up.

Run 800m

12 Kettlebell Swings @ 32kg(M)/24kg(W)

50 Double Unders

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Reminder: Tomorrow’s evening workout sessions will be at 5.15pm, 6.30pm and 7.15pm. See you then!