20110701 – 05h30 – 100…3x…1000
JM + WarmUp (160 club) A) Intro: Dragon Lunges x100B) Work: (3 rounds of) Swings Alternating x32 Bulgarian Bag x20 Thruster x16 Double Clean x32 TGU x6 Slingshot x20 Pistols x6C) Exit: Skip x1000
20110630 – 05h30 – 100’s
JM + WarmUp (160 club) Evil WheelSnatchesSquat(Goblet)HiBox StepupsBurpee Box JumpsOH TGU lungeDouble Swing100 reps of each
20110629 – 05h30 – 15 reps
JM + WarmUp (160 club) Evil WheelSwingupsDeck SitupsInchWormBulgarian BagFloor WipersStatic Lizard”walk”KB woodchopKB-crunchL-sit(as long as possible)Winshield WiperOver the body pass Hamstring Snatch drillBridge WalkingBridge JumpingTheDoug Walking (WalkingBridge on a ball)TheDoug Jumping (WalkingBridge on a ball) HiBox StepUpsDeepBox Squat jumps Snatches
20110628 – 05h30 – Torture Chamber
JM + WarmUp (160 club) Deep Box Squat JumpsDouble Clean+PressSnatchPull Hamstring drillSnatches (L+R)Jerk Specific SquatsPullups 3++ (add 3 reps every round) HRMax= xxx kcal= xxx
20110627 – 05h30 – The John Sanei workout
JM + WarmUp (160 club) Johnnies birthday – 27/6/1975 36yrs oldWork 36s rest 19s x27 sets. Rest 75s and repeat 6 exercisesEvil WheelRenegade RowsSeeSaw pressBurpeesSwings Alternating (heavy)Double Cleans Finish with 36 TGU’s HRMax= xxx kcal= xxx