20090610 – 05h30 – Legs

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JM & Warmup   2H-SW,pushups,BWSQ’s etc   Goblet SQ…hold for 10…Goblet SQ…hold for 9…Goblet SQ…hold for 8…Goblet SQ…hold for 7…Goblet SQ…hold for 6…Goblet SQ…hold for 5…Goblet SQ…hold for 4…Goblet SQ…hold for 3…Goblet SQ…hold for 2…Goblet SQ (x10)…hold for 10   Pistol drills: Slow descent and sit. 10 each side. Increase weight. 5 each side. Partner pistols. Partner pistols with partner holding the leg up. Side of the ring drills   Swings again C&P – 2mins each side SN – 2mins each side   Getup Situps – 10 each side Pullups – 10 for guys, 5 for girls    

20090609 – 18h45 – Pistol training

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JM & WarmUp A few extra swings & squats to loosen up the legs.   Training and drills aimed at perfecting the pistol.   End with 100xSN with 1 hand change.(24kg)

20090609 – 05h30 – 1000

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JM & WarmUp   Normally we do about 36 swings a minute. The plan is to slow them down. The only way to do this is to go deeper, since that takes a fraction longer. 18 sets of 50…last 100 …go up a weight and do them all in one set.   Dragon 1L-DL circle. Once around on each leg

20090608 – 18h45 – Timed TGU’s

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JM & Lazy15   Timed sets of TGU’s(24kg) for team A, while team B do step-climbing. Always on the same hand, leading with the same leg. TGU’s – 5min Steps – 5min TGU’s – 5min Steps – 5min   GetUp situps 50 per side

20090608 – 05h30 – GGU’s

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JM & Lazy15 A few TGU’s   Now the GGU – Greek Get Up. Same as the TGU, but add a 2nd kettlebell to the “spare” hand as you stand up in the lunge. Timed sets: 3min(L)…rest …3min(R)….rest Increase the weight on the lower arm…2min(L)…rest …2min(R)….rest Increase the weight on the upper arm…2min(L)…rest …2min(R)….rest repeat the whole lot going up in weight(s)   Now some DBL TGU’s for fun   Loooong strict bridge attempt…FAIL! (dismal attempt – only 7mins of the planned 15)