20090826 – 05h30 – TimedAgain
JM & WarmUp Timed sets: P/PP – 5min each arm – 16kg C&P/PP – 4min each arm – 20kg C – 3min each arm – 24kg SN – 2min each arm – 24kg A mixture of legwork to finish
20090825 – 18h45 – Timed
JM & WarmUp Timed sets: P/PP – 5min each arm – 16kg C&P/PP – 4min each arm – 20kg C – 3min each arm – 24kg SN – 2min each arm – 24kg Bridge
20090825 – 05h30 – heavyStuff
JM & WarmUp A bigger group than usual, so we split into 2 smaller groups. one group does bear walk on each of 3 sets of weights, while the other group does TGU’s x5 on each arm. Swap places once done. 3 sets of each. Circle of friends: 10 reps of Sumo DL using 1xKB…random arrangement of 20-48kgs repeat with 2x KB arrange in random matched pairs. repeat again using 2x mismatched KB’s to challenge the core cleans circle: rack and hold for 30s…rest 15s…. repeat (total 12mins) 5min bridge to finish…30s strict, 30s walking bridge
20090824 – 18h45
JM & WarmUp SW/SN heavy/med – similar to the morning 10x BWSQ, 5x SW(2H) heavy – 5 sets Swap around – 5x BWSQ, 10x SW(2H) heavy – 5 sets Bridge 5mins to finish
20090824 – 05h30
JM & WarmUp 2 different size KB’s. The heavier one is for SW & the lighter one for SN. SW(L) 10, SN(L) 10,SW(R) 10, SN(R) 10. Repeat and repeat and repeat, keep increasing the weights till you just can’t anymore. Some of the boyz finished on 36kg/32kg Some explosive box jumping using 3 different height benches. Variations include one legged jumps, 2L jumps holding a KB etc. Now that the hips are working explosively, go up a weight or 3 and try some very heavy snatches. We got to the 40’s. 44’s just outta reach for the