20090429 – 18h45 – Abs

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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