20090507 – 18h45 – Bursts

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JM & WarmUp 30s work…30s rest. “Sprints” 2H-SW …3 sets…each set you must match or beat previous score repeat SW(L) 3 sets, SW(R) 3 sets, C(L) 3 sets… set2…beat the score….set 3…match the score but using a heavier KB. C(R) repeat P(L) & P(R), SN(L) & SN(R) 10 pushups as fast as u can…bridge/plank 30s 9 pushups as fast as u can…bridge/plank 30s 8 pushups as fast as u can…bridge/plank 30s 7 pushups as fast as u can…bridge/plank 30s 6 pushups as fast as u can…bridge/plank 30s Stretch to finish

20090507 – 05h30 – 50:50

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JM & WarmUp A simple work 30s/rest 30s setup. SN(L) 30s, rest 30s, SN(R), rest 30s, DBL KB SQ 30s, rest 30s, DBL KB thruster 30s, rest 30s – 4 rounds DBL SW 30s, rest 30s, DBL C 30s, rest 30s, DBL SN 30s, rest 30s, pushups 30s, rest 30s – 4 rounds SeeSaw P 30s, rest 30s, 2xKB in (L) hand Rows 30s, rest 30s, 2xKB in (R) hand Rows 30s, rest 30s, bridge 30s, rest 30s – 4 rounds Abs & Pullups to finish

20090506 – 18h45 – Basics

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Some of the guys from boxing joined us, so we’ll tone down the workrate and complexity JM & WarmUp with some technique training 2H-SW,(L)SW,(R)SW,AltSW,(L)C,(R)C,(L)P,(R)P,(L)SN,(R)SN – light set Repeat – medium set Increase weight: PP/J(L) 3mins…(R) 3mins 2H-SWx10, bridge/plank 30s 2H-SWx15, bridge/plank 45s 2H-SWx20, bridge/plank 60s 2H-SWx25, bridge/plank 2min 5min plank to finish

20090506 – 05h30 – Luka’s back!

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Well…Luka is back in town for a few days, so it’s gonna hurt! Lucky for me I can’t train at the moment (flu sucks), but when Luka’s around, you must know it’s gonna be low reps, and heavy weights! There were also no ladies this morning (tut-tut) so that made it even tougher on the guys working with Luka. JM & WarmUp A few swings…and then…HEAVY stuff. Similar to the JW workout a few weeks ago. Presses, Negative presses, Windmills, TGU’s, Pullups, SwingUps, 1 arm SwingUps, SQ’s, O/H SQ’s, DBL O/H SQ’s etc. Made me tired just watching! Welcome

20090505 – 18h45 – lunchtime 20

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JM & WarmUp10 Some strength work. Dragon lunges, Goblin SQ’s, Windmills etc Sideways bridge, & weighted version (dunno what to call these). Looks like a crucifix from the side. I found this somewhere on the net – I forget where. Will acknowledge as soon as I find the link. Meanwhile, I claim no credit for this section, but it’s a great idea. Thanx to the inventor! 200 cleans (50R,50L, 20R, 20L, 20R, 20L,10R,10L) 100 swings (mixed between DH, SH, H2H) 50 clean&press (25R,25L,10R,10L,10R,10L,5R,5L) 50 snatches (10R,10L,10R,10L,5R,5L) Bridge to finish