20090912 – 07h00 – KB circuit
JM & WarmUp Random KB supercircuit on 30s work before changing exercises Repeat but kick it up to 45s Again, but 60s Heavy swings to finish
20090911 – 05h30 – hirep grip work
JM & WarmUp Timed sets using light weights (12kg) – well…kinda. SW(L) 100, SW(R) 100 SN(L) 150, SN(R) 150 C(L) 200, C(R) 200 Dragon Walks (to get asses ready for bikini season)
20090910 – 18h45 – L/H & juggling
JM & WarmUp A 10 minute circuit of the light/heavy SN/SW drills. Some juggling and stepping Swings Heavy 2H swings to load the glutes & hamstrings in bursts of 5 (heavy being ~48kg) Some Janda situps to finish
20090910 – 05h30 – Light/Heavy
JM & WarmUp 2xKB – 1 lighter than the other (eg 16/20kg).The light one (this time) is for SN, and the heavier is for SW. 10xSW(L) within 30s…rest till the 30s mark…repeat (R) 10xSN(L) within 30s…rest till the 30s mark…repeat (R) Do this for 10mins. Now repeat and switch the weights around (you can reduce to 9 reps if you have to). So SW(light), SN(heavy) – 10mins Increase weights, revert to SN(light), SW(heavy) – 10mins. Switch & repeat – 10mins Now the final one… go even heavier (eg 40kg & 24kg). Sequence is now 10x SW(2H) heavy, 10x C(L)
20090909 – 18h45 – Escalator
JM & WarmUp 1SW(L),1C(L),1P(L),1SN(L) – repeat (R) 2SW(L),2C(L),2P(L),2SN(L) – repeat (R) keep going till you get to 10x each. This makes up 440 reps in total. Not too bad for a warmup! Windmills 5 each side. TGU 5 each side. TGU+Windmill 5 each side Walking bridge 3 mins