20090905 – 07h00 – hi reps

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JM & WarmUp 20kg…1000 cleansOK, so everybody whined about their delicate little handies…so we cut it down a little. We did 500 reps, spent a few minutes helping everyone fix gripping, dropping and catching issues, then went up a weight (from 20kg to 24kg) and did 200 more. Not quite 1000, but 700 is not so terrible. Grip work. SW(1H) heavy. 5, then 10, 15, 20, 25. change hands. Some P/PP with ever increasing weight. I will add the rest as soon as I remember it.We did some heavy presses & things. Some ab work. Finished with a stretch

20090903 – 05h30 – rows 2

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JM & WarmUp Thanx to Simon for this idea. We line up 2 rows of KB’s. One for ladies, which has 2×8, 2×12, 2×16, 2×20, 2×24, 2×28For the ladies, when we change to C,P/PP,SN they can add in a 3rd KB in each of the lower weights, so they stop on 16kg or 20kg if they’re feeling strong. The guys get 1x 8,12,16,20,24,28,32,36,40,44,48 The idea is to keep going heavier till you can’t handle the weight, then loop back to the beginning till everyone is done. A kinda KB relay Round 1: 10xSW(2H) on each weight till you’ve done

20090903 – 18h45 – Legs, lovely legs

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JM & WarmUp Same as the morning – we work the legs a bit more The 300 – 50xSW(2H),10xBWSQ, 40xSW(2H),20xBWSQ, 30xSW(2H),30xBWSQ, 20xSW(2H),40xBWSQ, 10xSW(2H),50xBWSQ Cossack SQ’s 1L Bench Jumps (low,medium,high x5 on each leg on each height) Bench StepUps – 3 levels. Low 2x36kg for guys, 2x20kg for girls. Then medium 2x32kg/2x16kg & high 2x24kg/2x8kg Some pistol drills Frog SQ’s

20090904 – 05h30 – lovely legs again

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JM & WarmUp We work the legs a bit more. The session is a bit longer, so we can add in a few bonus moves at the end. Mostly the same as the previous session. The 300 – 50xSW(2H),10xBWSQ, 40xSW(2H),20xBWSQ, 30xSW(2H),30xBWSQ, 20xSW(2H),40xBWSQ, 10xSW(2H),50xBWSQ Cossack SQ’s. 10, then 20, then 30, then 50 reps using the 20kg for balance. 1L Bench Jumps (low,medium,high x5 on each leg on each height) Bench StepUps – 3 levels. Low 2x36kg for guys, 2x20kg for girls. Then medium 2x32kg/2x16kg & high 2x24kg/2x8kg Some pistol drills Frog SQ’s Deep Bench SQ’s with 2xKB. keep increasing

20090902 – 18h45 – Rows

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JM & WarmUp Thanx to Simon for this idea. We line up 2 rows of KB’s. One for ladies, which has 2×8, 2×12, 2×16, 2×20, 2×24, 2×28 The guys get 1x 8,12,16,20,24,28,32,36,40,44,48 The idea is to keep going heavier till you can’t handle the weight, then loop back to the beginning till everyone is done. A kinda KB relay Round 1: 10xSW(2H) on each weight till you’ve done a set on each sizeRound 2: 10xSW(L)Round 3: 10xSW(R)Round 4: 10xSW(Alt)Round 5: 5xC(L),5xC(R)Round 6: 5xP/PP(L),5xP/PP(R)Round 7: 4xSN(L),4xSN(R)