20091020 – 05h30 – 24’s

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JM & 100club SW(2H) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s SW(L) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s SW(R) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s SW(Alt) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s C(L) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s C(R) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s P/PP(L) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s P/PP(R) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s   SN(L) x24, 10 x BWSQ, bridge 1min,

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20091017 – 07h00 – KettleBox

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JM & WarmUp Kettlebox with increasing weights and increasing time. We finish with the 20min ass-kicker round using 24kg Bags 2min, SW(L) 1min, C(L) 1min, P/PP(L) 1min, Skip 2min, SW(R) 1min, C(R) 1min, P/PP(R) 1min, Bridge 2min, SN(L) 2min, Bridge 2min, SN(R) 2min, Bridge 2min

20091013 – 05h30 – a fixer for yesterday

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JM. A looong warmup.50 reps of each of the basic 10 with round the body passes between sets. Total of 500 reps, but nice and light(12kg)   The fixer: glutes are a little tender today after yesterday, so we better work them and get them loose, else it’s gonne hurt all week – 3 sizes of step-ups.2x40kg Lo,2x28kg Med,2x20kg Hi. 10 reps on each Sumo DL circle – random weights (on the heavy side) – 10 reps on each Press circle – 3 reps on each Snatch circle – 3 reps on each Some abs to finish – touch

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20091012 – 18h45 – random

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JM & WarmUp Fastest 100 snatches – a race against yourself using 16/20kg for guys, 8/12 kg for girls Random sets of exercises – change hands whenever you want. 10,20,30,40,50…re-cycle/repeat After 3 cycles…fastest 100 snatches again. Short, sharp, fast