20090807 – 05h30 – mixed technical

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JM & WarmUp Some DBL work. 2 KB’s – lean on them and do a pushup, then renegade row each side, DBL-C,DBL-SQ – 10 reps Standing row, DBL-C,SeeSaw – 10 reps Abs using weights. The Ab-thruster: hook one foot into a kettlebell, and rack one while you lie on your back. Do a situp, and as you are moving up, press the KB. (same idea as a thruster-SQ, but for abs instead of legs)   Spent some time working on grip changes for prograde KB’s Snatches in sets of 10/hand…increasing weight as heavy as you can manage JW made

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20090806 – 18h45

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JM. NO warmup Same principle as the morning session. SW(2H) – sets of 10 reps with a short pause between each. 6 sets. 1st 3sets are light, 2nd 3sets are heavier. Repeat with SW(L),SW(R),SW(Alt),C(L),C(R),P/PP(L),P/PP(R),SN(L),SN(R) Some quick KettleKick sets, and a bridge to finish

20090806 – 05h30 – 2010 thousand club

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JM & 100Club Same principle as 100 club, but 1000 instead. SW(2H) 10sets of 10 with a 5-10s rest, then go again. Typically takes ~20s for the 10 reps SW(L) 10×10,SW(R) 10×10,SW(Alt) 10×10,C(L) 10×10,C(R) 10×10,P/PP(L) 10×10,P/PP(R) 10×10,SN(L) 10×10,SN(R) 10×10 = 1000 reps

20090805 – 05h30 – DBLs

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JM & WarmUp10 2xKB. Burpee kickout & pushup with hands on the KBs, then a DBL-C.10 reps Burpee kickout & pushup with hands on the KBs, then a DBL-C&P.10 reps Burpee kickout & pushup with hands on the KBs, then a DBL-SN.10 reps Burpee kickout & pushup with hands on the KBs, then a DBL-SW.10 reps Burpee kickout & pushup with hands on the KBs, then a DBL-SQ.10 reps Burpee kickout & pushup with hands on the KBs, then a DBL-SeeSaw Press.10 reps Now a mix of all at once, so… burpee/DBL-C,burpee/DBL-SW,burpee/DBL-SN,burpee/DBL-C&P,burpee/DBL-SQ,burpee/DBL-SeeSaw …  repeat sequence 3 times   every

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