20090420 – 18h45 – 3/4 & sprints
JM & WarmUp10
Stay on light weight(12kg)
100club – relaxed pace
100club – sprint pace
Up a weight to medium (16kg)
100club – relaxed pace
100club – fast pace
Down a weight again (optional)
now a mix… all on one side, then on other…so…
10x DBL,Alt SW, then (L) 10x SW,C,P,SN, (R) 10x SW,C,P,SN (=100)
Now choose YOUR favourite technique & side/hand.
Do that for 5 mins without a break
Bridge/Plank to finish