20090902 – 05h30 – timed PP 2

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JM & WarmUp Timed sets doing P/PP P/PP(L) 3min,P/PP(R) 3min – 16kg. rest 1mP/PP(L) 3min,P/PP(R) 3min – 20kg. rest 1mP/PP(L) 3min,P/PP(R) 3min – 24kg. rest 1m Windmills – 24kg – 5 each side. Now mix them. C & P/PP followed by a Windmill. 10 each side. P/PP – 24kg. Do as many as you can, as fast as you can with one hand (basically till you can’t go anymore on that side), then repeat on the other side. I think we added in some more goodies, but I don’t remember them all at the moment

20090901 – 18h45 – timed PP

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JM & WarmUp Timed sets doing P/PP P/PP(L) 3min,P/PP(R) 3min – 16kg. rest 1m P/PP(L) 3min,P/PP(R) 3min – 20kg. rest 1m P/PP(L) 3min,P/PP(R) 3min – 24kg. rest 1m Windmills – 24kg – 5 each side. Now mix them. C & P/PP followed by a Windmill. 10 each side. P/PP – 24kg. Do as many as you can, as fast as you can with one hand (basically till you can’t go anymore on that side), then repeat on the other side.

20090901 – 05h30 – Kettlebox Variations

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JM & WarmUp Kettlebox. Start light, build up in time and in weight. Start 30s gaps, 16kg. Keep increasing to 90s, 24kg. Final round is 4 sets of 3mins (Bagwork,Skip,KB,bridge) To make it tougher, change the bridge to a walking-bridge version

20090831 – 18h45 – DougCircles again

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JM & WarmUp A circle. Alternate between KB,theDoug Round 1: 30s 16kg. 10mins without rest Round 2: 45s 20kg. 15mins without rest SN(L) 45s, rest 15s,SN(R) 45s, rest 15s – 24kg – 4 sets each side. Bridge 5min to finish

20090831 – 05h30 – Doug Circles

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JM & WarmUp A circle. We’ll alternate between KB,theDoug Round 1: 30s 16kg. 10mins without rest Round 2: 45s 20kg. 15mins without rest Round 3: 45s 20kg. 15mins without rest and change to the walking bridge version of theDoug Round 4: 30s 24kg. 4mins without rest and change to the jumping bridge version of theDoug