20090622 – 05h30 – Extended WU10
JM Now a workout based on the WarmUp10. 2H-SW,SW(L),SW(R),SW(Alt),C(L),C(R),P/PP(L),P/PP(R),SN(L),SN(R) The change…work 50s…rest 10s Round1:12kg Round2:16kg Round3:20kg Round4:24kg Finish with some abs
20090620 – 07h00 – timed set & core
JM & WarmUp Basic technique refresher – the calm before the storm. A timed set. 15mins(L), 15mins(R). Legs/Bridge/KB mix 2H-SW(30s),BWSQ(30s),SW(L)(30s),Bridge(30s),SW(R)(30s),BWSQ(30s),SW(Alt)(30s),Bridge(30s),C(L)(30s),Bridge(30s),C(R)(30s),BWSQ(30s),P/PP(L)(30s),Bridge(30s),P/PP(R)(30s),BWSQ(30s),SN(L)(30s),Bridge(30s),SN(R)(30s),BWSQ(30s),SQ-bottom-hold(30s),BWSQ-fast(30s) Core work: Bear/Lizard/Dragon walks with 2×24,2×32,2×40,2×48 Duck-walk with 2×24 Crucifix SN(L)(60s),Bridge(60s),Crucifix SN(R)(60s),Bridge(60s)
20090619 – 05h30 – Double Trouble
JM & Lazy15 Double KB drills & variations in 30s work, 30s rest sets (it’s been a hard week, and we need a slow day) SN(L),SN(R),SN(DBL) SW(L),SW(R),SW(Alt),SW(DBL) C(L),C(R),C(DBL),C(Alt),C(MachineGun) – see below for explanation repeat using H2H/WaiterCleans:C(L),C(R),C(DBL) repeat using BU Cleans:C(L),C(R),C(DBL),C(Alt) P(L),P(R),P(Alt/SeeSaw),P(DBL) repeat using H2H/WaiterPresses:P(L),P(R),P(Alt/SeeSaw),P(DBL) repeat using BU Presses:P(L),P(R),P(Alt/SeeSaw),P(DBL) SN(L),SN(R),SN(DBL),SN(Alt),SN(MachineGun) – see below for explanation Machine Gun: On a normal alternating version, 1KB stays low while the other moves, so it’s an easy tempo. The MG version, both move at once, so it’s a double time movement.Lots of core, lots of co-ordination and timing. The trick is to
20090618 – 18h45 – phat rolls
JM & WarmUp Short timed sets.SW,C,P/PP,SN 1min on each Some Spetsnaz rolls (SZR) to get into the groove. A few 1 legged Spetsnaz rolls (1L-SZR) as a drill to work towards pistols (but no pistols today) Spetsnaz rolls (SZR) & snatches… 1xSN(L),1xSZR,1xSN(R) 2xSN(L),1xSZR,2xSN(R) 3xSN(L),1xSZR,3xSN(R) … 10xSN(L),1xSZR,10xSN(R) The 24-32 SN-SW drill in short sets of 10reps on each. Finish with a slight variation of this – SN-32kg, SW-24kg(but only use 3 fingers) – 10 reps of each on each hand Strict bridge 4mins
20090618 – 05h30 – fullbody
JM & WarmUp(longer version in sets of 50) Simple 30s circuits which take the format… KB(30s),Full BWSQ(30s),KB(30s),Bridge(30s),KB(30s),Full BWSQ(30s),KB(30s),Bridge(30s),rest 30s 16kg 2H-SW(30s),Full BWSQ(30s),SW(L)(30s),Bridge(30s),SW(R)(30s),Full BWSQ(30s),SW(Alt)(30s),Bridge(30s),rest 30s C(L)(30s),Full BWSQ(30s),C(R)(30s),Bridge(30s),LC(L)(30s),Full BWSQ(30s),LC(R)(30s),Bridge(30s),rest 30s P/PP(L)(30s),Full BWSQ(30s),P/PP(R)(30s),Bridge(30s),SN(L)(30s),Full BWSQ(30s),SN(R)(30s),Bridge(30s),rest 30s Some abs to take a break. Up a weight (24kg), and kick the timer to 45s, but rest more often… KB(45s),Full BWSQ(45s),KB(45s),Bridge(45s),rest 45s 2H-SW(45s),Full BWSQ(45s),SW(L)(45s),Bridge(45s),rest 45s SW(R)(45s),Full BWSQ(45s),SW(Alt)(45s),Bridge(45s),rest 45s C(L)(45s),Full BWSQ(45s),C(R)(45s),Bridge(45s),rest 45s LC(L)(45s),Full BWSQ(45s),LC(R)(45s),Bridge(45s),rest 45s P/PP(L)(45s),Full BWSQ(45s),P/PP(R)(45s),Bridge(45s),rest 45s SN(L)(45s),Full BWSQ(45s),SN(R)(45s),Bridge(45s),rest 45s Finish with heavier P/PP (32kg) – 1min on each side A good, long stretch to finish