20090720 – 05h30 – Styling
JM & Warmup Small group & the place is quiet (no boxers today), so we use the time to focus on some technical aspects
20090718 – 07h00 – Saturday Blast
JM & Warmup Swings in bursts – 45s work, 15s rest. 2H,L, R, Alt – total 10 mins. Varied heights & depths too. Cleans – timed sets in increasing time. 1min L, 1min R, 2min L, 2min R, 3min L, 3min R, 4min L, 4min R VO2max style BWSQ. 15s work, 15s rest. Proper SQ’s where your butt goes below your knees! Total 10mins P/PP timed sets VO2max SN – 6 min calibration…15mins work set. Some abs to finish, & a stretch (Thanks to Garth Milne for this bit)
20090717 – 05h30 – Basic4 timed
JM & WarmUp10 1 minute of each of the basic 4 again, but a little heavier. Heavier again – the 1st 4 mins of WarmUp10 (Swings 2H,L,R,Alt) – 1min each C – 3mins(L),3mins(R) P/PP – 3mins(L),3mins(R) SN – 2mins(L),2mins(R) Bridge 3mins to finish
20090715 – 18h45 – Burpee Race II
A new record – well done Dudley! 17 sets. Doug says he’ll be back with a vengeance soon to reclaim this throne
20090715 – 05h30 – Burpee Race
JM & WarmUp5 Here’s one from Steve. A challenge of sorts. Do the same number of burpees as the minute you’re on. Minute 1: 1 burpee – rest till the minute is done Mniute 2: 2 burpees – rest etc. Till you cannot complete the required number of burpees within the allotted time. Best scores: Ladies 14, Men 16 (equal record for the gym) SW,C,SN,P/PP sets to finish