20090722 – 18h45 – Fast & Furious

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JM & WarmUp A variation on timed sets. The round is X minutes long. You use the same hand for the whole round. The sequence….10xSW,10xC,10xP/PP,10xSN…repeat…till the round is finished. 3min(L) 3min(R) rest 1min 3min(L) 3min(R) rest 1min Add in C&P…10xSW,10xC,10xP/PP,10xC&P/PP,10xSN…repeat…till the round is finished. 4min(L) 4min(R) Abs: feet on the floor, legs bent 90 degrees…tilt the torso back 45 degrees and hold. 60s hold…15s rest…45s hold…20s rest…40s hold…25s rest…35s hold…30s rest…30s hold…35s rest…25s hold. Stretch out the abs with a Cobra. 3 slow pushups:5counts down…5 counts hold at the bottom…5counts up

20090721 – 18h45 – circuits

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JM & WarmUp BW/KB circuits. circuit 1:Pushups,BWSQ,Jack-knives,SN(L),SN(R) 5 reps on each, 12 reps, 8 reps,6 reps circuit 2: GetUp Situps(L),GetUp Situps(R),Goblet SQ,PP(L),PP(R) 7 reps, 11 reps, 5 reps   Abs: Rack & hold the heaviest KB you can manage. 1min on each side

20090721 – 05h30 – KBurpees & DBLS

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JM & WarmUp Some core work to get started. Getup situps and Half GetUps. TGU’s & Pullups – 1 of each every 45s. A few burpees with no weights. Then single KB burpees – a burpee followed by a dead-snatch (to replace the star jump). After a few sets we go up a weights and repeat. Then do a DBL-KB version. Some ab-work to grease the groove….for…. DBL-KB TGU’s! More ab-work – focusing on where to put the spare hand while doing a GetUp situp – ‘cos this helps with position of the arm in PP & J

20090720 – 18h45 – Cardio blast

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JM & WarmUp. Some newbies, so we’ll stick to the basics   Swings is 1 min sets. 2H,L,R,Alt – twice round BWSQ in the VO2max style, but held at the bottom between work sets. Goblet SQ’s – similar Cleans in 1min timed sets on each arm. Thrusters. P/PP – timed sets SN – timed sets Bridge to finish. The plan is simple. We start and see how long it takes for someone to ask how long we’re doing this for…then add 3 mins