20090512 – 05h30 – Grip work
JM & WarmUp10 Some timed set variations similar to last nights workout
20090511 – 05h30 – Timed Paced sets
JM & WarmUp10 Some more swings to get things warmed up properly Now timed sets, but specifically paced to enforce good form. SN:(L) 1min relaxed pace, 1min fixed pace (12reps), 1min fast pace. Repeat (R) – ensure good lockout at the top (medium 16kg) SW:1min BWSQ:30s,SW:1min BWSQ:30s,SW:1min BWSQ:30s (medium 16kg) P/PP:(L) 1min relaxed pace, 1min fixed pace (12reps), 1min fast pace. Repeat (R) – ensure good lockout at the top (medium 16kg) C:(L) 1min racked, 1min fixed pace (12reps), 1min racked, 1min SprintPace. Repeat (R) – ensure good lockout at the top (medium+ 24kg) Pushups 30s,Bridge 30s,Pushups 30s,Bridge
20090511 – 18h45 – Slow/Fast Paced sets
JM & WarmUp10 C:(L) 30s racked, 1min relaxed pace, 1min racked, 1min SprintPace, 30s racked, 30s relaxed pace, 30s racked, 1min sprint pace, 30s racked (medium+ 24kg)….. NO rest…..repeat right side. More to be added later
20090509 – 07h00 – Timed Sets
JM & Warmup 1min each of:2H-SW,SW(L),SW(R),SW(Alt),2H-SW,SW(L),SW(R),SW(Alt) rest C(L) 5mins,C(R) 5mins Mixed sets: SW(L),SW(R),SW(L),SW(R),SN(L),SW(R),SW(L),SN(R) – The snatches are as fast as you can go P/PP(L) 3mins,P/PP(R) 3mins Bridge 5mins strict SN(L) 3mins,SN(R) 3mins Some more stuff I cant remember
20090508 – 05h45 – 1 legged
Oops…alarm still set to public holiday schedule, so I was late to start (sorry guys!) Anyway, warmup aside, since I had nothing to do with that… Sets of SW/BWSQ in 30s bursts Side of the ring…1 leg stepping up but without the kick from the toes of the opposite leg (stand on your heel with toes off the floor, then sloooowly stand up using power instead of a bounce) 1st without KB…then racked…then overhead More 1L stuff. Presses…standard, BU, then play with grips while doing strict presses. Forwards, backwards, fingertips etc. Wrist/grip rolls. Push the KB into the floor