20090916 – 05h30 – Swingers

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JM & WarmUp The modified 300 gets modified some more. It’s still 50xBWSQ,50xSW(2H), 40xBWSQ,40xSW(2H), 30xBWSQ,30xSW(2H), 20xBWSQ,20xSW(2H), 10xBWSQ,10xSW(2H) BUTT… each time the number changes, so does the weight (upwards!). 16,20,24,28,32kg for the 5 sets of swings.   Now 2 weights (heavy & heavy+ – 36/40kg). SW(2H) x10, SW(L) x10, SW(R) x10 using the one…then repeat with the other.3 sets on each.   The 5min swingers challenge. Take the heaviest KB u can find to do swings. Do AMAYC in 5 mins. Stop and rest as you see fit. Count your score. Next time…beat this score. A few minutes of “the

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20090915 – 18h45 – the 3 S’s

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JM & WarmUp Let’s focus on the 3 S’s – SN-SW-SQ Start like the morning (but not quite such big numbers) 200xSN with 1 hand change 12kg. Now we’ll do a mixture of BWSQ’s, SW, SN, P/PP etc 10xBWSQ, 10xP(L),10xBWSQ, 10xP(R) 10xBWSQ, 20xP(L),10xBWSQ, 20xP(R) 10xBWSQ, 30xP(L),10xBWSQ, 30xP(R) 10xBWSQ, 40xP(L),10xBWSQ, 40xP(R)   Now a modified 300. 50xBWSQ,50xSW(2H), 40xBWSQ,40xSW(2H), 30xBWSQ,30xSW(2H), 20xBWSQ,20xSW(2H), 10xBWSQ,10xSW(2H)   Now 2 weights (heavy & heavy+). SW(2H) x10, SW(L) x10, SW(R) x10 using the one…then repeat with the other.3 sets on each. A short bridge to finish.   It’s here that our very own Andy Croly invented “the

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20090914 – 05h30 – Core

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JM & WarmUp Bearwalk…then SN(L) 25, SN(R) 25 – 5 sets on 16kg Bearwalk…then SN(L) 25, SN(R) 25 – 4 sets on 20kg Bearwalk x10 …then SN x100 (any sequence/hand change you like, just get ’em done) SW(2H) – as heavy as possible. Count how many u can do in 5mins Bridge 2min to finish