20111119 – 07h00 – Lemo’s birthday workout

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JM + WarmUp (160 club) Lemo’s birthday was 16-11-1971 and so we’ll make up the session using these numbers 27×73=1971We use the Basic12 – Sw2h,SwA,SwL,SwR,CL,CR,Pp/JL,Pp/JR,SnL,SnR,LC-L,LC-R and doubles4 (Sw,C,P/J, C+P/J) to make up 16 exercises. 27 reps of each on…4.6 roundsThe idea is to get to 73 sets… 16 exercises above…each 4 times(4×16=64)…and then the first 9 on the final round to get to 73 We didn’t even get close! best laid plans – finished round 3 – not enough time to even start round 4, let alone 4.6Happy Birthday anyway Lemo

20111118 – 05h30 – Gripping stuff & ArmPump triggers

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JM + WarmUp (160 club) A grip killer using nothing but swings.Get 3 KB’s (eg 20,22,24kg). Timer on 1 minute. 1) 1m SwL 20kg, 1m SwR 20kg, 1m SwL 22kg, 1m SwR 22kg, 1m SwL 24kg, 1m SwR 24kg, 1m SwL 20kg, 1m SwR 20kg, 1m SwL 22kg, 1m SwR 22kg, 1m SwL 24kg, 1m SwR 24kg2) 3m SwL 20kg, 3m SwR 20kg, 2m SwL 20kg, 2m SwR 20kg, 1m SwL 20kg, 1m SwR 20kg (ARM-PUMP!!!!!!!! Yes we understand how it feels)3) 1m SwL 22kg, 1m SwR 22kg, 1m SwL 22kg, 1m SwR 22kg, 1m SwL 22kg, 1m SwR

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20111117 – 05h30 – 10-24-16

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JM + WarmUp (160 club) Grab 4 KB’s – 1 heavy one, and one heavier (eg. 24kg and 32kg) and a pair of medium/light ones (2x20kg)We use the Singles10 – SwL,SwR,CL,CR,Pp/JL,Pp/JR,SnL,SnR,LC-L,LC-R 1) 10 reps from Singles10 with your lighter KB(24kg)  .. each followed by GuS 5L+5R with the heavier KB(32kg) [there’s 10 sets of GuS’s]2) 24 reps from Singles10 with your lighter KB(24kg)  .. each followed by GuS 5L+5R with the heavier KB(32kg) [there’s 10 sets of GuS’s]3) 16 reps from Singles10 with your lighter KB(28kg)  .. each followed by GuS 5L+5R with the heavier KB(36kg) [there’s 10 sets

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