20090514 – 18h45 – own choice

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JM & WarmUp. Variations on swings just to have a little fun, ‘cos it’s been a hard week (for some). Swings with a midway step forwards/backwards Similar, but sidewards Similar, but with a rotating/turning step (90 degrees) Again, but 180 degrees Bridge/plank circle: Everyone bridges…one person gets up and does 10 KB moves of their choice while. Then next person goes. Twice round the circle. Take too long, and they are glare at you…go to fast, and you get really tired. Each person in the circle gets to pick one exercise. Everyone has to do it with

20090514 – 05h30 – heavy stuff

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the usual start – JM & WarmUp10 Simple 1minute circuit. Each minute do…1x DBL-SN, 1x Pullup, 1x DBL-KB-SQ (24kg)…wait for the minute to finish (It kinda feels like the rest seconds don’t exist after a while). 25-30 sets. Some DBL-SW. 2×16(10reps), 2×24(9reps), 2×32(8reps), 2×40(7reps), 2×48(6reps). 3 rounds DBL-KB deadlifts. Build to as heavy as u can go – 3 reps on each. 2x (48),2x (48+8),2x (48+12),2x (48+16),2x (48+24),2x (48+32)…..failed at 2x (48+40) 10xpullups…rest…repeat Evil wheel to end the day

20090513 – 18h45 – legs, lovely legs

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JM & WarmUp10 SW – 2H,L,R,Alt 10 reps on each increase weight…repeat increase weight…repeat increase weight…repeat the 300. 50xSW,10BWSQ,40xSW,20BWSQ,30xSW,30BWSQ,20xSW,40BWSQ,10xSW,50BWSQ Cossacks (no weight x20) Kettlebell Cossacks x25 (16kg) Dragon walk 25m forwards, 25m backwards SW(L) as many as you can manage till grip caves repeat (R) Bridge/Plank 90s to finish

20090512 – 18h45 – loooooong warmup

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JM & WarmUp10(light 12kg)…but instead of stopping there…we continue WarmUp10=2H-SW,SW(L),SW(R),SW(Alt),C(L),C(R),P(L),P(R),SN(L),SN(R) Add.. SW(L),C(L),P/PP(L),SN(L),SW(R),C(R),P/PP(R),SN(R) & then… fastest 100xSN(L), fastest SN(R). Circuits: 2H-SW 30s,BWSQ 30s,bridge/plank 30s, rest 15s – 3 sets SW(L) 30s,BWSQ 30s,bridge/plank on L side 30s, rest 15s – 3 sets SW(R) 30s,BWSQ 30s,bridge/plank on R side 30s, rest 15s – 3 sets A few more which I will add when I remember them bridge/plank 2min strict 10 fastest pushups

20090513 – 05h30 – untitled

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JM & WarmUp10 Now…everyone gets a weight of their own choice…with a twist. Once chosen…hand it to the person on your left. 2H-SW 30s, rest 15s x3 … shift to your right & get the next weight SW(L) 30s, rest 15s x3 … shift to your right & get the next weight SW(R) 30s, rest 15s x3 … shift to your right & get the next weight SW(Alt) 30s, rest 15s x3 … shift to your right & get the next weight C(L) 30s, rest 15s x3 … shift to your right & get the next weight C(R) 30s,