20090429 – 18h45 – Abs
JM
Bridge/Plank – 1min strict, 1min (L), 1min (R), 1min strict
WarmUp10 – light (12kg)
1xSW,1xC,1xP,1xSN(L),bridge/plank 30s…repeat (R)
2xSW,2xC,2xP,2xSN(L),bridge/plank 30s…repeat (R)
3xSW,3xC,3xP,3xSN(L),bridge/plank 30s…repeat (R)
4xSW,4xC,4xP,4xSN(L),bridge/plank 30s…repeat (R)
[SW,C,P,SN]x1 (L),bridge/plank 30s…repeat (R)
[SW,C,P,SN]x2 (L),bridge/plank 30s…repeat (R)
[SW,C,P,SN]x3 (L),bridge/plank 30s…repeat (R)
[SW,C,P,SN]x4 (L),bridge/plank 30s…repeat (R)
Speznaz Roll x1, Goblin SQ x1
Speznaz Roll x2, Goblin SQ x2
Speznaz Roll x3, Goblin SQ x3
Speznaz Roll x4, Goblin SQ x4
Speznaz Roll x5, Goblin SQ x5
Janda situps x6
1L Janda situps (L) x3…(R) x3
Sloooooow pushups 5counts down, hold for 5 counts, 5counts up…5reps
Repeat with one hand on the ball of a KB…repeat other hand
Repeat with hand on the handle (adds tension) on both hands as above. Slooow!
Bridge/Plank 1minxstrict,(L),(R),strict=4mins