20090519 – 05h30 – Core

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JM only. No warmup.

medium(16kg) half TGU’s. 10(L), 10(R) – 3 sets (this is the bottom part, so up onto elbow & hand) with sets of 5xPullUps interlaced in the breaks.

2nd-half TGU’s – from the overhead lockout kneeling position to the standup 10(L), 10(R) – 2 set with sets of 5xPullUps interlaced in the breaks.

TGU’s – full. 10(L), 10(R) – 2 sets with sets of 5xPullUps interlaced in the breaks.

DBL KB GetUp situps x5 with sets of 5xPullUps interlaced in the breaks. 3x 1 arm Pullups on each side in the breaks.

Medium-Max SW circle. we used 5x24kg,2x32kg,2x40kg,2x48kg randomly placed in a circle.

5x2H-SW on each all the way around.

5xSW(L) on each all the way around.

5xSW(R) on each all the way around.

10 victims today so we do a bridge circle. One person gets a 1min turn on the suspended bridge while everyone else does strict bridge on the floor. 10mins in total.

For clarity…the suspended bridge…

Hang some ropes with handles off a bar so that they are just off the floor. Hook the handles onto your forearm right near the elbow. Now do a bridge so that your elbows are just off the floor, in the rope/handle slings. This adds some instability, so it’s a teeney bit harder.

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