20090505 – 05h30 – John-William

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Thanks to John-William for taking the session this morning. Here’s the workout… this morning we did usual warm up (100 club) light weight (12), 100 club moderate weight (16) + 10 pull ups – 3 sets 2H swings 10 reps, followed by 10 BWSQ swings left 10, left lunge 10 swings right 10, right lunge 10 – moderate weight, 3 sets right side clean and press – 5, 30 second bridge right side left side clean and press – 5, 30 second bridge left side – heavy weight (24) – 3 sets snatches right 10, 10 push ups snatches

20090504 – 18h45 – 100club & lots of swings

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JM & WarmUp10 100club light 100club medium 100club medium+ 10x2H-SW,10xBWSQ,10xSW(L),5xLunge(L),10xSW(R),5xLunge(R) 10x2H-SW,10xGoblinSQ,10xSW(L),5xRackedLunge(L),10xSW(R),5xRackedLunge(R) C x5 medium+ & heavy (sets of 5 each side) P(strict) x5 medium+ (sets of 5 each side) SW(L) 30s, Bridge/Plank on (L)arm 30s (same arm as you used in the SW)…3 sets SW(R) 30s, Bridge/Plank on (R)arm 30s (same arm as you used in the SW)…3 sets 5min strict Bridge/Plank to finish

20090504 – 05h30 – Swings & cleans

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JM & Warmup Hardstyle – focus on explosive hip power. 2H-SW light(12kg) x10,15,20,25,30 2H-SW medium(16kg) x10 2H-SW medium(20kg) x10 2H-SW medium+(24kg) x10 2H-SW heavy(32kg) x10 DBL SW medium(2×16) x10 2H-SW heavy+(40kg) x10 DBL SW medium+(2×24) x8 2H-SW max(48kg) x8 DBL SW heavy(2×32) x5 Cleans: similar idea. Lock/Rack HARD! Sets of 5 per side. Increase weight and add doubles Presses: 1 Leg strict. Light, Medium, Medium+ sets of 3-5 Grip variation presses: Side grip forwards, side grip backwards, thumb, pinkie, fingertips. Sets of 5 reps.

20090502 – 07h00 – Escalation & Circuit

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JM & WarmUp10 SW 10(L),10(R),20(L),20(R),30(L),30(R),40(L),40(R) – 12kg SN 50(L),50(R) – 16kg C 100(L),100(R) – 24kg Circuit: Mixture of KB’s & bodyweight exercises. 1min at a station…work 3, rest 1. 5 rounds PP/J – heavy(32kg). Work 1min per side using different no. of reps/min. Sets of 6,8,10,12 on each side with 30s rest between sets. SW x10, bridge 30s – total 5 mins 10 pushups, 10 pullups, 10 situps, 10 BWSQ Stretch to finish

20090501 – 07h00 – Workers day

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JM & Warmup10 2H-SW…10…20…30…40…50 Up a weight. 2H-SW x10, SW(L) x10, SW(R) x10 repeat with x8, then x6, then x4 of each Up a weight…repeat again Sumo deadlifts (heavy). 10 sets of 10 reps. Then 5 sets of 10 reps (L), and 5 sets of 10 reps (R). Skiing Tension drills. Strict hard-style Presses. Up a weight: Slow descent. 5 on each arm. 2 sets Repeat BU-style 3 reps each arm. 1set 1-L version: repeat as above using 3 rep sets Up a weight. Normal 2-L Presses. Slow Pushups: 1 hand on a KB, other