20110504 – 05h30 – Doubles pyramid

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JM + WarmUp (160 club) TrapBar JumpShrug (70kg/40kg)HiBox StepUps with 8kg BulgarianBag2L DL (96kg/64kg)1L DL (72kg/48kg)SquatPress (24kg/16kg)SquatDBL (32kg/20kg)SqShrimp/AirborneLungePistols A Pyramid using twice as many reps on 2 legged moves as you do on 1-legged ones.eg. StepUps are 1-legged, so you do 1 per leg…DeadLifts(2L) are 2 legged, so you do 2 reps. In simple terms, the total number of reps is equal on each station (1L + 1R = 2reps, same as a 2L move) pyramid is 2,4,6,8,10,8,6,4,2

20110503 – 05h30 – Cardio Legs/Core

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JM + WarmUp (160 club) Mix Basic12 with legs/corethe Legs/Core exercises are: skip,SqBw,EW,BrS45s KB, 45s core/legs… 4 sets at a time… 30s between roundsso round 1) Sw2h, skip, SwA, SqBw, SwL, EW, SwR, BrSround 2) CL, skip, CR, SqBw, PpL, EW, PpR, BrSround 3) SnL, BrS, SnR, SqBw, LC-L, EW, LC-R, EWincrease weight…round 4) Sw2h, skip, SwA, SqBw, SwL, EW, SwR, BrSround 5) CL, skip, CR, SqBw, PpL, EW, PpR, BrSround 6) SnL, BrS, SnR, SqBw, LC-L, EW, LC-R, EW and a bonus round of only C&P with the same legs/core mix50s KB, 50s core/legs… 4 sets… 1 round

20110502 – 07h00 – The Chair class

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JM + WarmUp (160 club) In anyones training career, there will probably be a time when you have an injury, and some or other body part will not be co-operating with your training plans.Doug recently underwent knee surgery and cannot currently use his legs properly. Despite the discomfort – he is at training, doing what he can (better than most of us), so today we will do a class that effectively removes EVERYBODY’s legs from the equation.This is useful from many perspectives. It’l teach you to appreciate the fact that you DO have limbs that work…and also to show

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20110430 – 07h00 – Carla’s b/d workout

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JM + WarmUp (160 club) Carla likes to do Legs/Bum workouts, so for her birthday… 1/5/1983 28yrs old…We do the following Warmup/Introon the 40m main arenaForward lunges 40m, then return doing Fwd Lunges with hands held OHSide Squats 40m, then return doing same with hands held OHDragonLunges 40m, then return doing same with hands held OHGooseStepLunges 40m, then return doing same with hands held OHBackwardGooseStepLunges 40m, then return doing same with hands held OHBunnyHops 40m, then return doing same with hands held OHDuckwalks 40m, and return Then we set up the 3 leg killing PlyoBox drills using 10 different

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20110429 – 05h30 – DuckWalk, BunnyHopping Runners

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JM + WarmUp (160 club) <——————40m——————>5)Bp   1)Basic10   3)TGU   4)Basic10   2)Pullup/Swingup5 stations at various points n a 40m arena(see photo for rough layout)1)Basic102)Pullup/Swingup3)TGU4)Basic105)Bp At each station do the relevant exercise using a ladder count systemWe planned to do 1-10-1, but ended up only managing 1-7